Comparing Nutrients in 1 pound Cocoa, dry powder, unsweetened VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Red Kidney Beans	Recommended Dietary Allowance
Energy	35.7% 1034kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	214% 278g	130g per day for Men 19-50 years
Sugars	11% 7.94g	13% 9.53g	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	442% 168g	181% 69g	38g per day for Men 19-50 years
Protein	159% 89g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	36.3% 145μg	447% 1787μg	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	0% 0mg	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	3.02% 0.45mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Red Kidney Beans	Recommended Dietary Allowance
Calcium	58% 581mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	1909% 17mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	786% 63mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	539% 2263mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	757% 17.4mg	219% 5.04mg	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	476% 3329mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	203% 6913mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cocoa, dry powder, unsweetened versus 1 lb of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Raw Red Kidney Beans contains 7.8 times more Vitamin B1, 3.1 times more Vitamin B5, 3.4 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin C
• Both Cocoa, dry powder, unsweetened as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Cocoa, dry powder, unsweetened has 1.5 times more Calcium, 5.4 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus, 4.5 times more Selenium and 2.4 times more Zinc than Red Kidney Beans.
• Both Cocoa, dry powder, unsweetened and Red Kidney Beans contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cocoa, dry powder, unsweetened has 12.9 times more Fat, 52.4 times more Saturated Fat, 1.9 times more Omega 6 and 2.4 times more Fiber than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.5 times more Energy and more Omega 3 than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Red Kidney Beans offer comparable quantities of Carbohydrate, Sugars and Protein per one pound.
• 1 pound of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6