Comparing Nutrients in 300 calories Cocoa, dry powder, unsweetened VS Boiled Kidney Beans

Weight per 300 calories

• Cocoa, dry powder, unsweetened: 132g
• Boiled Kidney Beans: 236g

Cocoa, dry powder, unsweetened has 1.8 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	41.4% 54g	130g per day for Men 19-50 years
Sugars	3.18% 2.3g	1.04% 0.76g	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	128% 48.7g	39.8% 15g	38g per day for Men 19-50 years
Protein	46% 25.8g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Boiled 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	8.55% 0.1mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	22% 0.28mg	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	10.5% 42μg	76.8% 307μg	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	3.15% 2.83mg	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	0.88% 0.13mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.74% 3.3μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17% 168mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	56.7% 0.51mg	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	228% 18.2mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	156% 657mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	44% 1mg	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	138% 966mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	59% 2005mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	34.2% 19μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.84% 27.6mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	81.5% 8.96mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.11% 3.95g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cocoa, dry powder, unsweetened vs Boiled Kidney Beans:

• Cocoa, dry powder, unsweetened has 2.3 times more Vitamin B2 and 2.1 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.7 times more Vitamin B1, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin C and 6 times more Vitamin K than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cocoa, dry powder, unsweetened vs Boiled Kidney Beans:

• Cocoa, dry powder, unsweetened has 2 times more Calcium, 9.8 times more Copper, 3.5 times more Iron, 6.6 times more Magnesium, 5 times more Manganese, 3 times more Phosphorus, 2.1 times more Potassium, 7.2 times more Selenium and 3.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 40.1 times more Water than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 300 calories:

• Cocoa, dry powder, unsweetened has 15.3 times more Fat, 61.6 times more Saturated Fat, 2.3 times more Omega 6, 1.4 times more Carbohydrate, 3 times more Sugars, 3.2 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Cocoa, dry powder, unsweetened as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.