Comparing Nutrients in 5 ounces California Red Kidney Beans VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	16% 468kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	109% 34.7g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	10% 1.73g	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	50% 65g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	% 34g	g per day for Men 19-50 years
Fiber	93% 35.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	4.14% 0.054mg	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	NA	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	NA	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	NA	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	27.6% 276mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	279% 2.5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	120% 2.76mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	30% 1013mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.052% 1.94g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Dark Chocolate 70% per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Dark Chocolate 70%:

• 5 ounces of California Red Kidney Beans have 15.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 10.4 times more Vitamin B6 than Dark Chocolate 70%.
• Both Raw California Red Kidney Beans as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Dark Chocolate 70%:

• 5 ounces of California Red Kidney Beans have 2.7 times more Calcium, 1.3 times more Phosphorus and 2.1 times more Potassium than Dark Chocolate 70%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 2.1 times more Selenium 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 2.5 times more Omega 3, 1.3 times more Carbohydrate, 2.3 times more Fiber and 3.1 times more Protein than Dark Chocolate 70%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.8 times more Energy, 170.4 times more Fat, 680.6 times more Saturated Fat and 22.6 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6