Comparing Nutrients in 1 pound California Red Kidney Beans VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	California Red Kidney Beans	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	51.6% 1497kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	61.3% 59.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	110% 35g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	203% 264g	130g per day for Men 19-50 years
Sugars	NA	11% 8g	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	297% 113g	356% 135g	38g per day for Men 19-50 years
Protein	197% 111g	147% 82g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	41% 0.54mg	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	447% 1787μg	36.3% 145μg	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	22.7% 20.4mg	0% 0mg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	88.5% 885mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	1818% 16.4mg	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	530% 42.4mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	514% 2159mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	737% 17mg	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	262% 1837mg	472% 3302mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	335% 11381mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	263% 29mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.33% 12.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Cocoa, dry powder, unsweetened, processed with alkali:

• Raw California Red Kidney Beans have 4.8 times more Vitamin B1, 3.1 times more Vitamin B5, 3.4 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 2.1 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cocoa, dry powder, unsweetened, processed with alkali have similar amounts of Vitamin B3 per 1 lb.
• Both Raw California Red Kidney Beans as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cocoa, dry powder, unsweetened, processed with alkali:

• Raw California Red Kidney Beans have 1.8 times more Calcium than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 3.3 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 3.7 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 4.1 times more Selenium, 1.7 times more Sodium and 2.5 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 1.5 times more Energy, more Omega 3 and 1.3 times more Protein than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 52.4 times more Fat, 215.6 times more Saturated Fat and 7.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cocoa, dry powder, unsweetened, processed with alkali have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Raw California Red Kidney Beans as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.