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

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Energy	18.4% 534kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	7.87% 2.5g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.4% 102g	16% 20.6g	130g per day for Men 19-50 years
Sugars	73.6% 53.4g	3.6% 2.62g	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	% 2.62g	g per day for Men 19-50 years
Fiber	28% 10.6g	16% 6.1g	38g per day for Men 19-50 years
Protein	39.2% 22g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	8.07% 0.1mg	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	4.96% 20μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	69.7% 1.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	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	0.38% 0.057mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	81.6% 816mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	21.3% 0.19mg	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	88% 7.03mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	10.4% 0.24mg	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	181% 1266mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	113% 3830mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	82.8% 1242mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3% 111g	3700g per day for Men 19-50 years

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

• Powder No Sugar Added Cocoa Mix has 2.3 times more Vitamin B1, 27.5 times more Vitamin B2, 2.6 times more Vitamin B3, 27.8 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B9, more Vitamin C and 5.9 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 5 oz.

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

• Powder No Sugar Added Cocoa Mix has 16.9 times more Calcium, 5.4 times more Copper, 4.2 times more Iron, 7.7 times more Magnesium, 4 times more Manganese, 9.9 times more Phosphorus, 11.4 times more Potassium, 18.8 times more Selenium, 3 times more Sodium and 7.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 23 times more Water than Powder No Sugar Added Cocoa Mix.

Comparison of macro-nutrients per 5 ounces:

• Powder No Sugar Added Cocoa Mix has 4.5 times more Energy, 5 times more Fat, 12.6 times more Saturated Fat, 5 times more Carbohydrate, 20.4 times more Sugars, 1.7 times more Fiber and 3 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 27.3 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.