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

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Powder Cocoa Mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	27.2% 790kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	179% 130g	NA	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Boiled California Red 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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	16% 0.21mg	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	36.7% 147μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	26.4% 264mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	63.7% 0.57mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	27.4% 0.63mg	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% 272mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	15.5% 1.7mg	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 California Red Kidney Beans:

• Powder Cocoa Mix has 9.1 times more Vitamin B2, 4.1 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 12.3 times more Vitamin B9 and 6 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Powder Cocoa Mix as well as Boiled California Red 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 California Red Kidney Beans:

• Powder Cocoa Mix has 2 times more Calcium, 1.7 times more Magnesium, 2.3 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium, 126 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.5 times more Iron and 44.6 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Boiled California Red Kidney Beans have similar amounts of Copper and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Powder Cocoa Mix has 3.2 times more Energy, 44.4 times more Fat, 169.8 times more Saturated Fat and 3.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 10.7 times more Omega 3, 2.5 times more Fiber and 1.4 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Boiled California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.