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

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dark Chocolate 70%	Red Kidney Beans	Recommended Dietary Allowance
Energy	29.2% 848kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	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	50% 65g	67% 87g	130g per day for Men 19-50 years
Sugars	47% 34g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 34g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	19.7% 11g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Red Kidney Beans	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	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	NA	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	NA	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	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	211% 17mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	62.4% 437mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dark Chocolate 70% have 2.8 times more Vitamin E and 1.3 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 17.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 10.4 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Dark Chocolate 70% have 2.5 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese and 2.1 times more Selenium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.3 times more Phosphorus and 1.9 times more Potassium than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Red Kidney Beans contain similar levels of Calcium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Chocolate 70% have 1.8 times more Energy, 40.2 times more Fat, 159.1 times more Saturated Fat, 5.4 times more Omega 6 and 11.4 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 10.5 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Fiber and 2.9 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6