Comparing Nutrients in 7 ounces California Red Kidney Beans VS No Sugar Added Chocolate Powder

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	California Red Kidney Beans	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	22.6% 655kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	9.2% 8.93g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	104% 136g	130g per day for Men 19-50 years
Sugars	NA	74.6% 54g	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	130% 49.4g	47.5% 18g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	318% 51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	278% 3.6mg	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	195% 782μg	3.47% 14μg	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	9.92% 8.93mg	120% 108mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	38.7% 387mg	180% 1804mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	401% 3.6mg	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	232% 18.6mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	194% 814mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	NA	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	115% 804mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	100% 3384mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	78.7% 43.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	246% 27mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS No Sugar Added Chocolate Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of No Sugar Added Chocolate Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs No Sugar Added Chocolate Powder:

• 7 ounces of California Red Kidney Beans have 56.3 times more Vitamin B9 than No Sugar Added Chocolate Powder.
• While 7 oz of No Sugar Added Chocolate Powder contain 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 12.4 times more Vitamin B3, 4.6 times more Vitamin B6 and 12.1 times more Vitamin C than Raw California Red Kidney Beans.
• 7 ounces of No Sugar Added Chocolate Powder have insufficient amounts of Vitamin B9
• Both Raw California Red Kidney Beans as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs No Sugar Added Chocolate Powder:

• 7 ounces of California Red Kidney Beans have 2.9 times more Iron than No Sugar Added Chocolate Powder.
• While 7 oz of No Sugar Added Chocolate Powder contain 4.7 times more Calcium, 1.7 times more Copper, 2.6 times more Magnesium, 6.8 times more Selenium, 45.5 times more Sodium and 5.3 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and No Sugar Added Chocolate Powder contain similar levels of Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.7 times more Fiber and 2.7 times more Protein than No Sugar Added Chocolate Powder.
• While 7 oz of No Sugar Added Chocolate Powder contain 18 times more Fat, 2.4 times more Omega 3 and 30.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and No Sugar Added Chocolate Powder offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6