Comparing Nutrients in 1 kilogram Prepared With Water Powder Cocoa Mix VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder Cocoa Mix	7%	9%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19% 550kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.28g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	175% 228g	130g per day for Men 19-50 years
Sugars	125% 90g	4.4% 3.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	168% 64g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	15.4% 614μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21.3% 1.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.4% 430mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	91% 10mg	11mg per day for Men 19-50 years
Water	23.3% 863g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prepared With Water Powder Cocoa Mix vs Boiled Kidney Beans:

• Prepared With Water Powder Cocoa Mix has 1.3 times more Vitamin B2 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.3 times more Vitamin B1, 7.1 times more Vitamin B3, 1.8 times more Vitamin B5, 7.5 times more Vitamin B6, 130 times more Vitamin B9, more Vitamin C and 84 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Prepared With Water Powder Cocoa Mix vs Boiled Kidney Beans:

• Prepared With Water Powder Cocoa Mix has 73 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Calcium, 4.5 times more Copper, 13.1 times more Iron, 3.5 times more Magnesium, 11.6 times more Manganese, 3.2 times more Phosphorus, 4.1 times more Potassium, 1.6 times more Selenium and 4.8 times more Zinc than Prepared With Water Powder Cocoa Mix.

Comparison of macro-nutrients per 1 kilogram:

• Prepared With Water Powder Cocoa Mix has 4.5 times more Saturated Fat and 28.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Energy, more Omega 3, 2 times more Carbohydrate, 12.8 times more Fiber and 9.4 times more Protein than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.