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

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Powder Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	62.3% 1805kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	79.6% 103g	130g per day for Men 19-50 years
Sugars	410% 297g	2% 1.45g	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	44% 16.8g	76.4% 29g	38g per day for Men 19-50 years
Protein	54% 30.3g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	42% 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	6.8% 27.2μg	147% 590μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	60.3% 603mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	109% 0.98mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	8.2% 304g	3700g per day for Men 19-50 years

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

• Powder Cocoa Mix has 9.7 times more Vitamin B2, 4.1 times more Vitamin B5, more Vitamin B12 and 6.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 21.7 times more Vitamin B9, 6 times more Vitamin C and 9.3 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Powder Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Powder Cocoa Mix has 3.8 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium, 4.5 times more Selenium, 504 times more Sodium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Iron, 1.6 times more Manganese and 44.6 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 pound:

• Powder Cocoa Mix has 3.1 times more Energy, 8 times more Fat, 32.6 times more Saturated Fat, 3.7 times more Carbohydrate and 204.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 56.7 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.