Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	California Red Kidney Beans	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	22.6% 655kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	4.8% 3.5g	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	156% 59g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	64% 36g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cocoa, dry powder, unsweetened, processed with alkali	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	18% 0.23mg	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	16% 63.5μg	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	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	38.7% 387mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	795% 7.16mg	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	385% 30.8mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	225% 945mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	322% 7.4mg	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	206% 1445mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	146% 4979mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	47.6% 26μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.14% 5.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Cocoa, dry powder, unsweetened, processed with alkali:

• Raw California Red Kidney Beans have 4.8 times more Vitamin B1, 3.1 times more Vitamin B5, 3.4 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 2.1 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cocoa, dry powder, unsweetened, processed with alkali have similar amounts of Vitamin B3 per 7 oz.
• Both Raw California Red Kidney Beans as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cocoa, dry powder, unsweetened, processed with alkali:

• Raw California Red Kidney Beans have 1.8 times more Calcium than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 3.3 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 3.7 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 4.1 times more Selenium, 1.7 times more Sodium and 2.5 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 1.5 times more Energy, more Omega 3 and 1.3 times more Protein than Cocoa, dry powder, unsweetened, processed with alkali.
• While Cocoa, dry powder, unsweetened, processed with alkali contains 52.4 times more Fat, 215.6 times more Saturated Fat and 7.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cocoa, dry powder, unsweetened, processed with alkali have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Raw California Red Kidney Beans as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.