Comparing Nutrients in 1 kilogram Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	California Red Kidney Beans	Recommended Dietary Allowance
Energy	165% 4790kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	244% 237g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	395% 126g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	45.2% 7.7g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 497g	460% 598g	130g per day for Men 19-50 years
Sugars	21% 15.3g	NA	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	892% 339g	655% 249g	38g per day for Men 19-50 years
Protein	300% 168g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	California Red 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	66.7% 0.8mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	305% 3.97mg	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	95% 380μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	122% 1220mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	4011% 36mg	1222% 11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	1813% 145mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	1133% 4760mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	435% 10mg	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	1083% 7580mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	738% 25090mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	609% 67mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs California Red Kidney Beans:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.7 times more Vitamin B2 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.6 times more Vitamin B1, 2.1 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs California Red Kidney Beans:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 3.3 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 1.9 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium, 1.8 times more Sodium and 2.6 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 1 kilogram:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.5 times more Energy, 94.8 times more Fat, 351.1 times more Saturated Fat, 14.2 times more Omega 6 and 1.4 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3 and 1.5 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.