Comparing Nutrients in 500 calories Powder Rich Chocolate VS Canned Kidney Beans

Weight per 500 calories

• Powder Rich Chocolate: 134g
• Canned Kidney Beans: 595g

Powder Rich Chocolate has 4.4 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Powder Rich Chocolate or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Powder Rich Chocolate	0%	0%	100%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Powder Rich Chocolate	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	152% 110g	15% 11g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	0% 0g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	0% 0g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Powder Rich Chocolate	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	204% 1835μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	34% 0.44mg	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	0% 0μg	53.6% 214μg	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	81.4% 73.3mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	81.5% 489IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	110% 16.5mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Rich Chocolate	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	122% 1222mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	272% 2.44mg	89.3% 0.8mg	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	275% 22mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	69.8% 293mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 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	0% 0mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	57% 855mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	167% 18.3mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.046% 1.72g	12.6% 465g	3700g per day for Men 19-50 years

Powder Rich Chocolate VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Powder Rich Chocolate or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of Powder Rich Chocolate vs Canned Kidney Beans:

• 500 calories of Powder Rich Chocolate have 2.7 times more Vitamin B1, 10 times more Vitamin B3, 5.5 times more Vitamin B6, 10.3 times more Vitamin C, more Vitamin D and 138.5 times more Vitamin E than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin K than Powder Rich Chocolate.
• 500 calories of Powder Rich Chocolate have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin C, Vitamin D and Vitamin E
• Both Powder Rich Chocolate as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Powder Rich Chocolate vs Canned Kidney Beans:

• 500 calories of Powder Rich Chocolate have 6 times more Calcium, 3 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium and 6.7 times more Zinc than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain more Phosphorus, more Potassium, 2.1 times more Sodium and 270 times more Water than Powder Rich Chocolate.
• 500 calories of Powder Rich Chocolate lack sufficient amounts of Phosphorus and Potassium
• Both Powder Rich Chocolate as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Powder Rich Chocolate have 1.4 times more Carbohydrate and 10 times more Sugars than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain more Omega 3, more Fiber and more Protein than Powder Rich Chocolate.
• Both Powder Rich Chocolate and Canned Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Powder Rich Chocolate provide inadequate amounts of Omega 3, Fiber and Protein
• Both Powder Rich Chocolate as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.