Comparing Nutrients in 5 ounces Canned Kidney Beans VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Canned Kidney Beans	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	17.7% 12.8g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	0.72% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	1.74% 0.023mg	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	12.8% 51μg	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	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	0.19% 0.028mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.18% 87μg	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	20.7% 1.66mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	2.3% 0.052mg	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	18.2% 128mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3% 111g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Prepared With Water Powder Cocoa Mix:

• Canned All Types Kidney Beans have 8.9 times more Vitamin B1, 5.1 times more Vitamin B3, 4.6 times more Vitamin B6, 36 times more Vitamin B9, more Vitamin C and 41 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.5 times more Vitamin B2 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Prepared With Water Powder Cocoa Mix have similar amounts of Vitamin B5 per 5 oz.
• Both Canned All Types Kidney Beans as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Prepared With Water Powder Cocoa Mix:

• Canned All Types Kidney Beans have 1.6 times more Calcium, 2.8 times more Copper, 6.9 times more Iron, 2.3 times more Magnesium, 4.5 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 1.3 times more Selenium, 4.1 times more Sodium and 2.2 times more Zinc than Prepared With Water Powder Cocoa Mix.
• Both Canned All Types Kidney Beans and Prepared With Water Powder Cocoa Mix have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 1.5 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 8.6 times more Fiber and 5.7 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.3 times more Saturated Fat and 4.9 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.