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

Macros Ratio

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

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.76% 109kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	17.6% 23g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	24.7% 18g	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	2.6% 0.99g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	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	0.5% 2μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	3.05% 122μg	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	4.2% 0.34mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	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	12% 85.3mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared With Water Powder Cocoa Mix VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Prepared With Water Powder Cocoa Mix versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Prepared With Water Powder Cocoa Mix have 1.3 times more Vitamin B2 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 9.9 times more Vitamin B1, 6.7 times more Vitamin B3, 1.8 times more Vitamin B5, 6.5 times more Vitamin B6 and 74 times more Vitamin B9 than Prepared With Water Powder Cocoa Mix.
• 7 ounces of Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Prepared With Water Powder Cocoa Mix as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Prepared With Water Powder Cocoa Mix vs Boiled California Red Kidney Beans:

• 7 ounces of Prepared With Water Powder Cocoa Mix have 18.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.1 times more Calcium, 6 times more Copper, 17.5 times more Iron, 4 times more Magnesium, 8.6 times more Manganese, 3.2 times more Phosphorus, 4.2 times more Potassium, 1.7 times more Selenium and 4.1 times more Zinc than Prepared With Water Powder Cocoa Mix.
• 7 ounces of Prepared With Water Powder Cocoa Mix lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 2.3 times more Energy, more Omega 3, 1.9 times more Carbohydrate, 18.6 times more Fiber and 9.9 times more Protein than Prepared With Water Powder Cocoa Mix.
• 7 ounces of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Prepared With Water Powder Cocoa Mix as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.