Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Boiled California Red Kidney Beans	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	6.06% 176kcal	11% 323kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	3.67% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	3.42% 2.5g	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	34.7% 13g	138% 52.4g	38g per day for Men 19-50 years
Protein	23% 13g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	13% 0.17mg	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	26.2% 105μg	11.3% 45.4μg	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	1.9% 1.7mg	0% 0mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	9.36% 94mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	597% 5.37mg	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	53% 4.22mg	246% 19.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	168% 707mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	236% 5.44mg	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	27.7% 194mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	87.8% 9.65mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cocoa, dry powder, unsweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Cocoa, dry powder, unsweetened:

• 5 ounces of Boiled California Red Kidney Beans have 1.7 times more Vitamin B1 and 2.3 times more Vitamin B9 than Cocoa, dry powder, unsweetened.
• While 5 oz of Cocoa, dry powder, unsweetened contain 3.9 times more Vitamin B2 and 4 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cocoa, dry powder, unsweetened provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• Both Boiled California Red Kidney Beans as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cocoa, dry powder, unsweetened:

• 5 oz of Cocoa, dry powder, unsweetened contain 1.9 times more Calcium, 13.1 times more Copper, 4.7 times more Iron, 10.4 times more Magnesium, 12.1 times more Manganese, 5.4 times more Phosphorus, 3.6 times more Potassium, 11.9 times more Selenium and 7.9 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have more Omega 3 than Cocoa, dry powder, unsweetened.
• While 5 oz of Cocoa, dry powder, unsweetened contain 1.8 times more Energy, 152.2 times more Fat, 576.4 times more Saturated Fat, 22 times more Omega 6, 2.6 times more Carbohydrate, 4 times more Fiber and 2.1 times more Protein than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3