Comparing Nutrients in 5 ounces Red Kidney Beans VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Red Kidney Beans	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	16.5% 478kcal	10.8% 312kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	19% 18.6g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	63.6% 82.6g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	3.44% 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	56.7% 21.5g	111% 42.2g	38g per day for Men 19-50 years
Protein	57% 32g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	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	2% 0.3mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	11.8% 118mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	568% 5.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	230% 5.3mg	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	82.2% 575mg	147% 1032mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	105% 3556mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.1% 3.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cocoa, dry powder, unsweetened, processed with alkali per 5 oz

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

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Cocoa, dry powder, unsweetened, processed with alkali:

• 5 ounces of Red Kidney Beans have 5.5 times more Vitamin B1, 3.1 times more Vitamin B5, 3.4 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• While 5 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 2.1 times more Vitamin B2 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cocoa, dry powder, unsweetened, processed with alkali provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Cocoa, dry powder, unsweetened, processed with alkali:

• 5 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 1.3 times more Calcium, 5.2 times more Copper, 2.3 times more Iron, 3.4 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 4.1 times more Selenium and 2.3 times more Zinc than Raw Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 1.5 times more Energy, more Omega 3 and 1.2 times more Protein than Cocoa, dry powder, unsweetened, processed with alkali.
• While 5 oz of Cocoa, dry powder, unsweetened, processed with alkali contain 12.4 times more Fat, 50.4 times more Saturated Fat, 1.8 times more Omega 6 and 2 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cocoa, dry powder, unsweetened, processed with alkali offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3