Comparing Nutrients in 500 calories Royal Red Kidney Beans VS No Sugar Added Chocolate Powder

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• No Sugar Added Chocolate Powder: 143g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or No Sugar Added Chocolate Powder?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Royal Red Kidney Beans	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	6.63% 6.43g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0% 0g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	13.6% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	53.7% 39g	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	100% 38g	34.2% 13g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	229% 36.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	200% 2.6mg	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	149% 597μg	2.5% 10μg	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	7.6% 6.84mg	86.5% 78mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	20% 199mg	130% 1299mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	289% 2.6mg	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	165% 13.2mg	58.4% 4.67mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	139% 586mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	NA	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	88% 617mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	71.6% 2436mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	47.6% 714mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	177% 19.5mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.29% 10.6g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS No Sugar Added Chocolate Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or No Sugar Added Chocolate Powder?

Lets compare vitamin content per 500 calories of Royal Red Kidney Beans vs No Sugar Added Chocolate Powder:

• 500 calories of Royal Red Kidney Beans have 59.7 times more Vitamin B9 than No Sugar Added Chocolate Powder.
• While 500 kcal of No Sugar Added Chocolate Powder contain 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 11.4 times more Vitamin B3, 4.3 times more Vitamin B6 and 11.4 times more Vitamin C than Raw Royal Red Kidney Beans.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of No Sugar Added Chocolate Powder have insufficient amounts of Vitamin B9
• Both Raw Royal Red Kidney Beans as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Royal Red Kidney Beans vs No Sugar Added Chocolate Powder:

• 500 calories of Royal Red Kidney Beans have 2.8 times more Iron than No Sugar Added Chocolate Powder.
• While 500 kcal of No Sugar Added Chocolate Powder contain 6.5 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 6.4 times more Selenium, 36.2 times more Sodium and 4.8 times more Zinc than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and No Sugar Added Chocolate Powder contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 2.9 times more Fiber and 3 times more Protein than No Sugar Added Chocolate Powder.
• While 500 kcal of No Sugar Added Chocolate Powder contain 1.3 times more Omega 3 and 15.7 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and No Sugar Added Chocolate Powder offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6