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

Macros Ratio

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

Macro Nutrients

	Powder Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Energy	27.2% 790kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	91% 119g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	26.4% 264mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	86.3% 2mg	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Powder Cocoa Mix has 2.6 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.5 times more Vitamin B1, 3.5 times more Vitamin B3, 3.5 times more Vitamin B6, 65.7 times more Vitamin B9 and 22.5 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Powder Cocoa Mix as well as Raw 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 California Red Kidney Beans:

• Powder Cocoa Mix has 1.6 times more Selenium and 45.8 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 3.8 times more Copper, 7.9 times more Iron, 1.9 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Powder Cocoa Mix.

Comparison of macro-nutrients per 7 ounces:

• Powder Cocoa Mix has 1.2 times more Energy, 16 times more Fat, 66 times more Saturated Fat and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 28 times more Omega 3, 6.7 times more Fiber and 3.7 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.