Comparing Nutrients in 5 ounces California Red Kidney Beans VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	California Red Kidney Beans	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	16% 468kcal	21% 604kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	38% 12g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	7.85% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	136% 98g	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	93% 35.3g	15% 5.67g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	3.7% 0.048mg	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	140% 558μg	1.77% 7.1μg	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	7.1% 6.38mg	0.16% 0.14mg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	27.6% 276mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	106% 0.95mg	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	166% 13.3mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	27.7% 0.64mg	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	82% 574mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.061% 2.25g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Baking Chocolate Mexican Squares per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Baking Chocolate Mexican Squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Baking Chocolate Mexican Squares:

• 5 ounces of California Red Kidney Beans have 9.3 times more Vitamin B1, 2.1 times more Vitamin B2, 4.3 times more Vitamin B5, 11.7 times more Vitamin B6, 78.8 times more Vitamin B9 and 45 times more Vitamin C than Baking Chocolate Mexican Squares.
• Both California Red Kidney Beans and Baking Chocolate Mexican Squares provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baking Chocolate Mexican Squares have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Baking Chocolate Mexican Squares:

• 5 ounces of California Red Kidney Beans have 5.7 times more Calcium, 1.6 times more Copper, 4.3 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium, 1.8 times more Selenium and 2 times more Zinc than Baking Chocolate Mexican Squares.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 6.2 times more Fiber and 6.7 times more Protein than Baking Chocolate Mexican Squares.
• While 5 oz of Baking chocolate, mexican, squares contain 1.3 times more Energy, 62.4 times more Fat, 239.1 times more Saturated Fat, 17.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Baking Chocolate Mexican Squares offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6