Comparing Nutrients in 1 pound Baking Chocolate Mexican Squares VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baking Chocolate Mexican Squares	3%	30%	67%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baking Chocolate Mexican Squares	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	66.6% 1932kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.7g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	122% 39g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	78% 102g	130g per day for Men 19-50 years
Sugars	434% 315g	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	47.7% 18g	111% 42g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Baking Chocolate Mexican Squares	Boiled 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	21.5% 0.26mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	36.3% 0.47mg	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	5.67% 22.7μg	84% 336μg	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	0.5% 0.45mg	6.05% 5.44mg	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	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking Chocolate Mexican Squares	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	146% 1.3mg	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	124% 9.9mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	62.7% 1.44mg	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	92% 644mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	53% 1801mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking Chocolate Mexican Squares VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Baking Chocolate Mexican Squares versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baking Chocolate Mexican Squares vs Boiled California Red Kidney Beans:

• 1 pound of Baking Chocolate Mexican Squares has 1.7 times more Vitamin B2 and 3.4 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.3 times more Vitamin B1, 3.1 times more Vitamin B6 and 14.8 times more Vitamin B9 than Baking chocolate, mexican, squares.
• Both Baking Chocolate Mexican Squares and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Baking Chocolate Mexican Squares have insufficient amounts of Vitamin B9
• Both Baking chocolate, mexican, squares as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Baking Chocolate Mexican Squares vs Boiled California Red Kidney Beans:

• 1 pound of Baking Chocolate Mexican Squares has 2.3 times more Copper, 2 times more Magnesium, 1.4 times more Manganese, 1.5 times more Selenium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.9 times more Calcium and 1.4 times more Iron than Baking chocolate, mexican, squares.
• Both Baking Chocolate Mexican Squares and Boiled California Red Kidney Beans contain similar levels of Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baking Chocolate Mexican Squares has 3.4 times more Energy, 173.2 times more Fat, 614.7 times more Saturated Fat, 2.3 times more Omega 3, 47.1 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.3 times more Fiber and 2.5 times more Protein than Baking chocolate, mexican, squares.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6