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

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	25.8% 748kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	35% 45.2g	130g per day for Men 19-50 years
Sugars	103% 74.7g	0.88% 0.64g	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	39% 15g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	55% 30.7g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	18.3% 0.24mg	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	6.95% 27.8μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	98% 2.34μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	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	0.53% 0.079mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	114% 1143mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	47.6% 0.43mg	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	123% 9.84mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	37% 0.85mg	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	253% 1772mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	158% 5362mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	61% 33.5μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	116% 1738mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	3.6% 133g	3700g per day for Men 19-50 years

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

• Powder No Sugar Added Cocoa Mix has 1.7 times more Vitamin B1, 24.1 times more Vitamin B2, 1.9 times more Vitamin B3, 17.4 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.3 times more Vitamin B9, more Vitamin C and 12 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 7 oz.

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

• Powder No Sugar Added Cocoa Mix has 16.5 times more Calcium, 3.4 times more Copper, 2.2 times more Iron, 5 times more Magnesium, 1.5 times more Manganese, 6.5 times more Phosphorus, 6.7 times more Potassium, 15.4 times more Selenium, 876 times more Sodium and 3.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 19.7 times more Water than Powder No Sugar Added Cocoa Mix.

Comparison of macro-nutrients per 7 ounces:

• Powder No Sugar Added Cocoa Mix has 3 times more Energy, 6 times more Fat, 24.3 times more Saturated Fat, 3.2 times more Carbohydrate, 117.7 times more Sugars and 1.8 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 56.7 times more Omega 3 than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Boiled All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Powder No Sugar Added Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.