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

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Powder Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	27.2% 790kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	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	1.25% 0.21g	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	128% 166g	35% 45.2g	130g per day for Men 19-50 years
Sugars	179% 130g	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	19.3% 7.34g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	2.98% 12μg	64.5% 258μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	26.4% 264mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	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	29.5% 2.36mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	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	89.3% 625mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	3.6% 133g	3700g per day for Men 19-50 years

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

• Powder Cocoa Mix has 9.7 times more Vitamin B2, 4.1 times more Vitamin B5, more Vitamin B12 and 6.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 21.7 times more Vitamin B9, 6 times more Vitamin C and 9.3 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Powder Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Powder Cocoa Mix has 3.8 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium, 4.5 times more Selenium, 504 times more Sodium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Iron, 1.6 times more Manganese and 44.6 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 7 ounces:

• Powder Cocoa Mix has 3.1 times more Energy, 8 times more Fat, 32.6 times more Saturated Fat, 3.7 times more Carbohydrate and 204.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 56.7 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.