Comparing Nutrients in 7 ounces Powder Cocoa Mix VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Powder Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Energy	27.2% 790kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	22% 28.8g	130g per day for Men 19-50 years
Sugars	179% 130g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	11.3% 0.15mg	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	2.98% 12μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	2.5% 0.38mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	26.4% 264mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	29.8% 0.27mg	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	29.5% 2.36mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	14.5% 0.33mg	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	89.3% 625mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Powder Cocoa Mix vs Canned Kidney Beans:

• Powder Cocoa Mix has 11.1 times more Vitamin B2, 1.4 times more Vitamin B3, 6.5 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin B12 and 9.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6 times more Vitamin B9, 6 times more Vitamin C and 4.6 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 7 oz.
• Both Powder Cocoa Mix as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Powder Cocoa Mix vs Canned Kidney Beans:

• Powder Cocoa Mix has 3.9 times more Calcium, 2.1 times more Copper, 3.1 times more Magnesium, 1.6 times more Manganese, 3.5 times more Phosphorus, 3 times more Potassium, 5.6 times more Selenium, 1.7 times more Sodium and 3.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 52 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Canned All Types Kidney Beans have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Powder Cocoa Mix has 4.7 times more Energy, 6.7 times more Fat, 16.9 times more Saturated Fat, 5.8 times more Carbohydrate, 35.4 times more Sugars and 1.3 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 27.3 times more Omega 3 than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Canned All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Powder Cocoa Mix as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.