Comparing Nutrients in 1 pound Powder Cocoa Mix VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Powder Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Energy	62.3% 1805kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	410% 297g	11.6% 8.4g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	44% 16.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	54% 30.3g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	26% 0.34mg	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	6.8% 27.2μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	66% 1.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	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	5.75% 0.86mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	60.3% 603mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	68% 0.61mg	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	67.5% 5.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	33% 0.76mg	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	204% 1429mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Powder Cocoa Mix vs Canned Kidney Beans:

• Powder Cocoa Mix has 11.1 times more Vitamin B2, 1.4 times more Vitamin B3, 6.5 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin B12 and 9.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6 times more Vitamin B9, 6 times more Vitamin C and 4.6 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Powder Cocoa Mix as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Powder Cocoa Mix vs Canned Kidney Beans:

• Powder Cocoa Mix has 3.9 times more Calcium, 2.1 times more Copper, 3.1 times more Magnesium, 1.6 times more Manganese, 3.5 times more Phosphorus, 3 times more Potassium, 5.6 times more Selenium, 1.7 times more Sodium and 3.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 52 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Canned All Types Kidney Beans have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Powder Cocoa Mix has 4.7 times more Energy, 6.7 times more Fat, 16.9 times more Saturated Fat, 5.8 times more Carbohydrate, 35.4 times more Sugars and 1.3 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 27.3 times more Omega 3 than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Canned All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Powder Cocoa Mix as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.