Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Boiled Navy Beans	Recommended Dietary Allowance
Energy	11% 323kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	28.4% 37g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	0.72% 0.52g	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	% 0.52g	g per day for Men 19-50 years
Fiber	138% 52.4g	39% 15g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Boiled Navy 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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15% 0.2mg	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	49.6% 198μg	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	1.4% 1.28mg	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	0.94% 0.14mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	18% 181mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	597% 5.37mg	33% 0.3mg	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	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	168% 707mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	32.5% 0.75mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.65mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Boiled Navy Beans per 5 oz

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

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

• 5 ounces of Cocoa, dry powder, unsweetened have 3.7 times more Vitamin B2, 3.4 times more Vitamin B3 and 4.2 times more Vitamin K than Boiled Navy Beans.
• While 5 oz of Boiled Navy Beans contain 3 times more Vitamin B1 and 4.4 times more Vitamin B9 than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Boiled Navy Beans provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Navy Beans have insufficient amounts of Vitamin K
• Both Cocoa, dry powder, unsweetened as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cocoa, dry powder, unsweetened vs Boiled Navy Beans:

• 5 ounces of Cocoa, dry powder, unsweetened have 1.9 times more Calcium, 18 times more Copper, 5.9 times more Iron, 9.4 times more Magnesium, 7.3 times more Manganese, 5.1 times more Phosphorus, 3.9 times more Potassium, 4.9 times more Selenium and 6.6 times more Zinc than Boiled Navy Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa, dry powder, unsweetened have 1.6 times more Energy, 22.1 times more Fat, 82.3 times more Saturated Fat, 3.2 times more Omega 6, 2.2 times more Carbohydrate, 4.7 times more Sugars, 3.5 times more Fiber and 2.4 times more Protein than Boiled Navy Beans.
• While 5 oz of Boiled Navy Beans contain more Omega 3 than Cocoa, dry powder, unsweetened.
• 5 ounces of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3
• 5 ounces of Boiled Navy Beans provide inadequate amounts of Omega 6