Comparing Nutrients in 7 ounces Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	California Red Kidney Beans	Recommended Dietary Allowance
Energy	32.8% 951kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	48.5% 47g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	78.4% 25g	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	8.98% 1.53g	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	76% 99g	91% 119g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	177% 67.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	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	13.2% 0.16mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	19% 75.4μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.2% 242mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	360% 28.8mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	225% 945mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	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	215% 1504mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	146% 4979mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	44.4% 24.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs California Red Kidney Beans:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.7 times more Vitamin B2 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.6 times more Vitamin B1, 2.1 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs California Red Kidney Beans:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 3.3 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 1.9 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium, 1.8 times more Sodium and 2.6 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 7 ounces:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.5 times more Energy, 94.8 times more Fat, 351.1 times more Saturated Fat, 14.2 times more Omega 6 and 1.4 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3 and 1.5 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.