Comparing Nutrients in 7 ounces Baking chocolate, unsweetened, liquid VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Red Kidney Beans	Recommended Dietary Allowance
Energy	32.3% 937kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	157% 50g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	94% 122g	130g per day for Men 19-50 years
Sugars	0% 0g	5.75% 4.17g	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	95% 36g	79.4% 30g	38g per day for Men 19-50 years
Protein	43% 24g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	60.6% 0.79mg	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	9.43% 37.7μg	195% 782μg	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	9.92% 8.93mg	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	NA	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	103% 8.24mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	96% 2.2mg	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	96% 675mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	68% 2314mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Baking chocolate, unsweetened, liquid versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baking chocolate, unsweetened, liquid vs Red Kidney Beans:

• 7 ounces of Baking chocolate, unsweetened, liquid have 1.3 times more Vitamin B2 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 12.2 times more Vitamin B1, 5.1 times more Vitamin B5, 5.5 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin C
• Both Baking chocolate, unsweetened, liquid as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baking chocolate, unsweetened, liquid vs Red Kidney Beans:

• 7 ounces of Baking chocolate, unsweetened, liquid have 2.7 times more Copper, 1.9 times more Magnesium, 1.5 times more Manganese, 2.5 times more Selenium and 1.3 times more Zinc than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.5 times more Calcium and 1.6 times more Iron than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Red Kidney Beans contain similar levels of Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baking chocolate, unsweetened, liquid have 1.4 times more Energy, 45 times more Fat, 164.2 times more Saturated Fat, 1.7 times more Omega 3 and 44.3 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.7 times more Carbohydrate, more Sugars and 1.9 times more Protein than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Red Kidney Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6