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

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 323kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	67% 87g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	4.1% 2.98g	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	138% 52.4g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	43.3% 0.56mg	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	11.3% 45.4μg	140% 558μg	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	0% 0mg	7.1% 6.38mg	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	0.94% 0.14mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 181mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	597% 5.37mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	246% 19.6mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	168% 707mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	68.5% 1.57mg	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	149% 1040mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.65mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans contain 7.8 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, 2.1 times more Vitamin E and 2.2 times more Vitamin K than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Raw Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Cocoa, dry powder, unsweetened as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Cocoa, dry powder, unsweetened has 1.5 times more Calcium, 5.4 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus, 4.5 times more Selenium, 1.8 times more Sodium and 2.4 times more Zinc than Raw Red Kidney Beans.
• Both Cocoa, dry powder, unsweetened and Raw Red Kidney Beans have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cocoa, dry powder, unsweetened has 12.9 times more Fat, 52.4 times more Saturated Fat, 1.9 times more Omega 6 and 2.4 times more Fiber than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.5 times more Energy and more Omega 3 than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Raw Red Kidney Beans have similar amounts of Carbohydrate, Sugars and Protein per 5 oz.
• Both Cocoa, dry powder, unsweetened as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.