Comparing Nutrients in 5 ounces Dark Chocolate 70% VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Dark Chocolate 70%	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	29.2% 848kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	16% 21g	130g per day for Men 19-50 years
Sugars	47% 34g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 34g	% 2.62g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	16% 6.1g	38g per day for Men 19-50 years
Protein	19.7% 11g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	8.72% 0.11mg	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	NA	8.15% 32.6μg	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	NA	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	23% 0.21mg	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	211% 17mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	18% 0.41mg	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	62.4% 437mg	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Canned Red Kidney Beans with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Dark Chocolate 70% versus 5 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dark Chocolate 70% vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Dark Chocolate 70% have 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 29.5 times more Vitamin E and 1.8 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 3.1 times more Vitamin B1 and 2.1 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Dark Chocolate, 70-85% Cacao Solids as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dark Chocolate 70% vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Dark Chocolate 70% have 2.5 times more Calcium, 12 times more Copper, 9.5 times more Iron, 7.6 times more Magnesium, 6.7 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium, 6.2 times more Selenium and 5.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 12.8 times more Sodium and 56.9 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Chocolate 70% have 7.4 times more Energy, 118.3 times more Fat, 196 times more Saturated Fat, 14.7 times more Omega 6, 3.1 times more Carbohydrate, 13 times more Sugars, 2.5 times more Fiber and 1.5 times more Protein than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Omega 3 than Dark Chocolate, 70-85% Cacao Solids.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6