Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Boiled Red Kidney Beans	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	6.2% 180kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	91% 119g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	128% 93g	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	27.6% 10.5g	14% 5.24g	38g per day for Men 19-50 years
Protein	22% 12.3g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.4% 0.16mg	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	46% 184μg	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.7% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.31% 0.28mg	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	0.28% 0.043mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	45% 0.41mg	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	52% 4.17mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	16.6% 0.38mg	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	28.8% 201mg	63.8% 447mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	29.7% 1009mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	47.6% 714mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.057% 2.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Powder Cocoa Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Powder Cocoa Mix:

• 5 ounces of Boiled Red Kidney Beans have 1.7 times more Vitamin B1, 21.7 times more Vitamin B9 and 9.3 times more Vitamin K than Powder Cocoa Mix.
• While 5 oz of Powder Cocoa Mix contain 9.7 times more Vitamin B2, 4.1 times more Vitamin B5 and more Vitamin B12 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Powder Cocoa Mix provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Powder Cocoa Mix:

• 5 ounces of Boiled Red Kidney Beans have 2.5 times more Iron and 1.8 times more Manganese than Powder Cocoa Mix.
• While 5 oz of Powder Cocoa Mix contain 4.8 times more Calcium, 1.8 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 4.2 times more Selenium, 252 times more Sodium and 1.4 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Powder Cocoa Mix contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 56 times more Omega 3, 2 times more Fiber and 1.3 times more Protein than Powder Cocoa Mix.
• While 5 oz of Powder Cocoa Mix contain 3.1 times more Energy, 8 times more Fat, 33 times more Saturated Fat, 3.7 times more Carbohydrate and 204.8 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Powder Cocoa Mix provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Powder Cocoa Mix provide inadequate amounts of Omega 6 in five ounces.