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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	California Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	22.6% 655kcal	25.8% 748kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	110% 143g	130g per day for Men 19-50 years
Sugars	NA	103% 74.7g	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	39% 15g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	48.5% 0.63mg	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	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	98% 2.34μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	0% 0mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	38.7% 387mg	114% 1143mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	161% 1.45mg	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	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	57.4% 1.3mg	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	253% 1772mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	158% 5362mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.18% 6.75g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of California Red Kidney Beans have 2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.2 times more Vitamin B6, 28.1 times more Vitamin B9 and more Vitamin C than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 6.4 times more Vitamin B2, 4.9 times more Vitamin B5 and more Vitamin B12 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 7 ounces of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 1.5 times more Copper, 1.9 times more Iron and 1.5 times more Manganese than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 3 times more Calcium, 1.3 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 5.3 times more Selenium, 79.6 times more Sodium and 1.3 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 28 times more Omega 3, 3.3 times more Fiber and 1.6 times more Protein than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 12 times more Fat and 49.4 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Powder No Sugar Added Cocoa Mix offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 6 in seven ounces.