Comparing Nutrients in 5 ounces California Red Kidney Beans VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	California Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	16% 468kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	7.87% 2.5g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.65% 0.11g	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	78.4% 102g	130g per day for Men 19-50 years
Sugars	NA	73.6% 53.4g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	39.2% 22g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	34.7% 0.45mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	69.7% 1.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	27.6% 276mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	115% 1.03mg	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	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	41% 0.94mg	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	181% 1266mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	113% 3830mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	82.8% 1242mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Powder No Sugar Added Cocoa Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Powder No Sugar Added Cocoa Mix:

• 5 ounces of California Red Kidney Beans have 2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.2 times more Vitamin B6, 28.1 times more Vitamin B9 and more Vitamin C than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 6.4 times more Vitamin B2, 4.9 times more Vitamin B5 and more Vitamin B12 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Powder No Sugar Added Cocoa Mix:

• 5 ounces of California Red Kidney Beans have 1.5 times more Copper, 1.9 times more Iron and 1.5 times more Manganese than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 3 times more Calcium, 1.3 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 5.3 times more Selenium, 79.6 times more Sodium and 1.3 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 28 times more Omega 3, 3.3 times more Fiber and 1.6 times more Protein than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 12 times more Fat and 49.4 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Powder No Sugar Added Cocoa Mix offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 6 in five ounces.