Comparing Nutrients in 1 pound Dark Chocolate 70% VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Dark Chocolate 70%	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	94% 2712kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	347% 111g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.53g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	79.6% 103g	130g per day for Men 19-50 years
Sugars	150% 109g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 109g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	63% 35.3g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Boiled Red Kidney Beans	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	NA	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	33% 331mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	892% 8.03mg	122% 1.1mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	94% 2.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	95% 3243mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Boiled Red Kidney Beans per 1 lb

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

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

• 1 pound of Dark Chocolate 70% has 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 19.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 4.7 times more Vitamin B1 and 3.2 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Boiled Red Kidney Beans provide similar amounts of Vitamin K per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dark Chocolate, 70-85% Cacao Solids as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dark Chocolate 70% vs Boiled Red Kidney Beans:

• 1 pound of Dark Chocolate 70% has 2.6 times more Calcium, 7.3 times more Copper, 4 times more Iron, 5.1 times more Magnesium, 4.1 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 5.7 times more Selenium and 3.1 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dark Chocolate 70% has 4.7 times more Energy, 85.2 times more Fat, 340.3 times more Saturated Fat, 11.4 times more Omega 6, 2 times more Carbohydrate, 75 times more Sugars and 1.5 times more Fiber than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 4.9 times more Omega 3 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Boiled Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6