Comparing Nutrients in 5 ounces Chocolate-flavored hazelnut spread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Chocolate-flavored hazelnut spread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	26.3% 764kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	126% 40.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	25% 32.3g	130g per day for Men 19-50 years
Sugars	106% 76.6g	0.63% 0.45g	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	20% 7.65g	24% 9.07g	38g per day for Men 19-50 years
Protein	13.7% 7.67g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	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	4.96% 20μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	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	47% 7.03mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	15.3% 153mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	34% 0.31mg	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	77.6% 6.2mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	26.5% 0.61mg	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	30.8% 215mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.041% 1.5g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chocolate-flavored hazelnut spread vs Boiled Kidney Beans:

• Chocolate-flavored hazelnut spread has 2.9 times more Vitamin B2, 1.6 times more Vitamin B5, more Vitamin B12 and 165.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin K than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chocolate-flavored hazelnut spread vs Boiled Kidney Beans:

• Chocolate-flavored hazelnut spread has 3.1 times more Calcium, 2.2 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 3.3 times more Selenium and 41 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 62.6 times more Water than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Boiled All Types Kidney Beans have similar amounts of Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chocolate-flavored hazelnut spread has 4.2 times more Energy, 59.5 times more Fat, 389.4 times more Saturated Fat, 2.7 times more Carbohydrate and 168.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 and 1.6 times more Protein than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Boiled All Types Kidney Beans have similar amounts of Fiber per 5 oz.
• Both Chocolate-flavored hazelnut spread as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.