Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	12.7% 367kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	347% 111g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	32.6% 5.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	160% 208g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	150% 109g	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	0% 0g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 109g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	130% 49.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	13.3% 0.17mg	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	26% 104μg	NA	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	4.03% 3.63mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	13% 132mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	892% 8.03mg	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	71% 5.67mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	385% 8.85mg	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	68.7% 481mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	95% 3243mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	136% 15mg	11mg per day for Men 19-50 years
Water	9.56% 354g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Dark Chocolate 70% per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Dark Chocolate 70%:

• 1 pound of Canned Red Kidney Beans with Liquids has 3.1 times more Vitamin B1 and 2.1 times more Vitamin B6 than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 29.5 times more Vitamin E and 1.8 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Dark Chocolate 70% provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Dark Chocolate 70%:

• 1 pound of Canned Red Kidney Beans with Liquids has 12.8 times more Sodium and 56.9 times more Water than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 2.5 times more Calcium, 12 times more Copper, 9.5 times more Iron, 7.6 times more Magnesium, 6.7 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium, 6.2 times more Selenium and 5.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.5 times more Omega 3 than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 7.4 times more Energy, 118.3 times more Fat, 196 times more Saturated Fat, 14.7 times more Omega 6, 3.1 times more Carbohydrate, 13 times more Sugars, 2.5 times more Fiber and 1.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6