Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	5.54% 161kcal	25.8% 748kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	22.6% 29.4g	110% 143g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	39% 15g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	114% 1143mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	253% 1772mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	158% 5362mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.18% 6.75g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Powder No Sugar Added Cocoa Mix:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Vitamin B9 and 5.9 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 2.5 times more Vitamin B1, 20.9 times more Vitamin B2, 2.2 times more Vitamin B3, 29.5 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin B12 than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12
• 7 ounces of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 22.9 times more Water than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 19.9 times more Calcium, 5 times more Copper, 4 times more Iron, 6.9 times more Magnesium, 2.3 times more Manganese, 8.4 times more Phosphorus, 10.4 times more Potassium, 15.4 times more Selenium, 3.4 times more Sodium and 5.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 17 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 4.7 times more Energy, 8.3 times more Fat, 14.2 times more Saturated Fat, 4.9 times more Carbohydrate, 20.4 times more Sugars, 1.7 times more Fiber and 3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 6 in seven ounces.