Comparing Nutrients in 500 calories Canned Kidney Beans VS Dark Chocolate 70%

Weight per 500 calories

• Canned Kidney Beans: 595g
• Dark Chocolate 70%: 83.6g

Dark Chocolate, 70-85% Cacao Solids have 7.1 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Dark Chocolate 70%?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Canned Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	1.78% 0.028g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	15% 11g	27.7% 20g	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	% 11g	% 20g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	24% 9.1g	38g per day for Men 19-50 years
Protein	55.5% 31g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	NA	0.19% 1.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	2.37% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	2.44% 0.032mg	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	53.6% 214μg	NA	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	7.94% 7.14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	5.1% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	20.2% 202mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	164% 1.48mg	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	87% 6.96mg	124% 9.95mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	71% 1.63mg	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	76.5% 536mg	36.8% 258mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	10.3% 5.7μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.031% 1.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Dark Chocolate 70%:

• Canned All Types Kidney Beans have 24.3 times more Vitamin B1, 4.7 times more Vitamin B2, 2.8 times more Vitamin B3, 2.4 times more Vitamin B5, 13.9 times more Vitamin B6 and 4 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Canned All Types Kidney Beans as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Dark Chocolate 70%:

• Canned All Types Kidney Beans have 3.3 times more Calcium, 2.1 times more Phosphorus, 2.4 times more Potassium, 105.4 times more Sodium and 405.5 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 1.8 times more Copper, 1.4 times more Iron and 1.6 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dark Chocolate, 70-85% Cacao Solids have similar amounts of Magnesium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 17.2 times more Omega 3, 2.2 times more Carbohydrate, 2.8 times more Fiber and 4.8 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 10 times more Fat, 24.4 times more Saturated Fat, 1.6 times more Omega 6 and 1.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dark Chocolate, 70-85% Cacao Solids have similar amounts of Energy per 500 kcal.
• Both Canned All Types Kidney Beans as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.