Comparing Nutrients in 7 ounces Chocolate-flavored hazelnut spread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Chocolate-flavored hazelnut spread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	37% 1070kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	176% 56.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	95% 124g	91% 119g	130g per day for Men 19-50 years
Sugars	148% 107g	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	28.2% 10.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	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	14% 0.17mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	6.95% 27.8μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.3% 0.54μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	65.6% 9.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	109% 8.7mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	43% 302mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.057% 2.12g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chocolate-flavored hazelnut spread vs California Red Kidney Beans:

• Chocolate-flavored hazelnut spread has more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.2 times more Vitamin B1, 1.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.2 times more Vitamin B5, 4.8 times more Vitamin B6, 28.1 times more Vitamin B9 and more Vitamin C than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread 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 Chocolate-flavored hazelnut spread vs California Red Kidney Beans:

• Chocolate-flavored hazelnut spread has 3.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Calcium, 2.3 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 2.7 times more Phosphorus, 3.7 times more Potassium and 2.4 times more Zinc than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Raw California Red Kidney Beans have similar amounts of Manganese and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chocolate-flavored hazelnut spread has 1.6 times more Energy, 118.9 times more Fat and 789.5 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 4.6 times more Fiber and 4.5 times more Protein than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Chocolate-flavored hazelnut spread as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.