Comparing Nutrients in 500 calories Powder No Sugar Added Cocoa Mix VS Boiled Kidney Beans

Weight per 500 calories

• Powder No Sugar Added Cocoa Mix: 133g
• Boiled Kidney Beans: 394g

Powder No Sugar Added Cocoa Mix has 3 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Powder No Sugar Added Cocoa Mix or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.98g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	7.36% 2.36g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	69% 89.8g	130g per day for Men 19-50 years
Sugars	69% 50g	1.74% 1.26g	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	26% 9.95g	66.3% 25g	38g per day for Men 19-50 years
Protein	36.7% 20.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.59% 5.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	36.3% 0.47mg	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	4.64% 18.6μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	65.2% 1.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.25% 4.72mg	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	0.35% 0.053mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.93μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	76.4% 764mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	94% 0.85mg	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	82.2% 6.58mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	73.6% 1.7mg	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	169% 1184mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	105% 3584mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	40.8% 22.4μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	77.5% 1162mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder No Sugar Added Cocoa Mix vs Boiled Kidney Beans:

• Powder No Sugar Added Cocoa Mix has 8.1 times more Vitamin B2, 5.9 times more Vitamin B5 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 27.6 times more Vitamin B9, more Vitamin C and 35.6 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
• Both Powder No Sugar Added Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Powder No Sugar Added Cocoa Mix vs Boiled Kidney Beans:

• Powder No Sugar Added Cocoa Mix has 5.5 times more Calcium, 1.7 times more Magnesium, 2.2 times more Phosphorus, 2.2 times more Potassium, 5.2 times more Selenium and 295.1 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Iron, 1.9 times more Manganese and 58.4 times more Water than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Boiled All Types Kidney Beans have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Powder No Sugar Added Cocoa Mix has 8.2 times more Saturated Fat and 39.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 168.2 times more Omega 3, 2.5 times more Fiber and 1.7 times more Protein than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Powder No Sugar Added Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.