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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Dark Chocolate 70% has 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 with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 3.1 times more Vitamin B1 and 2.1 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Canned Red Kidney Beans with Liquids 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 Dark Chocolate, 70-85% Cacao Solids as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Dark Chocolate 70% has 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 with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 12.8 times more Sodium and 56.9 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dark Chocolate 70% has 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 with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Omega 3 than Dark Chocolate, 70-85% Cacao Solids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6