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

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.8% 312kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	34.4% 11g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.6g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	3.44% 2.5g	NA	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	111% 42.2g	93% 35.3g	38g per day for Men 19-50 years
Protein	46% 25.7g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Royal 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	13% 0.16mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	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% 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	139% 557μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.7% 157mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	157% 1.4mg	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	275% 22mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	230% 5.3mg	68.3% 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	147% 1032mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	105% 3556mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	0.46% 17g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 1.9 times more Vitamin B2 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 3.5 times more Vitamin B1, 3.1 times more Vitamin B5, 3.4 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Royal Red Kidney Beans 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 Cocoa, dry powder, unsweetened, processed with alkali as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 3.6 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium, 4.1 times more Selenium and 2.4 times more Zinc than Royal Red Kidney Beans.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Royal Red Kidney Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 29.1 times more Fat, 119.4 times more Saturated Fat and 4.3 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.5 times more Energy, more Omega 3 and 1.4 times more Protein than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Royal Red Kidney Beans offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6