Comparing Nutrients in 1 pound Powder Cocoa Mix VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Powder Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Energy	62.3% 1805kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	209% 271g	130g per day for Men 19-50 years
Sugars	410% 297g	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	44% 16.8g	297% 113g	38g per day for Men 19-50 years
Protein	54% 30.3g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	California Red 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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	60.3% 603mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Powder Cocoa Mix has 2.6 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.5 times more Vitamin B1, 3.5 times more Vitamin B3, 3.5 times more Vitamin B6, 65.7 times more Vitamin B9 and 22.5 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Powder Cocoa Mix as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Powder Cocoa Mix has 1.6 times more Selenium and 45.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 3.8 times more Copper, 7.9 times more Iron, 1.9 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 pound:

• Powder Cocoa Mix has 1.2 times more Energy, 16 times more Fat, 66 times more Saturated Fat and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 28 times more Omega 3, 6.7 times more Fiber and 3.7 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.