Comparing Nutrients in 7 ounces Cocoa, dry powder, unsweetened VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Red Kidney Beans	Recommended Dietary Allowance
Energy	15.6% 452kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.4% 115g	94% 122g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	5.75% 4.17g	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	193% 73.4g	79.4% 30g	38g per day for Men 19-50 years
Protein	69.5% 39g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	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% 0.15mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.8% 0.48mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 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	16% 63.5μg	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	1.32% 0.2mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Red Kidney Beans	Recommended Dietary Allowance
Calcium	25.4% 254mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	835% 7.5mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	344% 27.5mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	236% 990mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	331% 7.6mg	96% 2.2mg	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	208% 1457mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	89% 3024mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	51.6% 28.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	50.3% 5.54mg	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

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cocoa, dry powder, unsweetened versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cocoa, dry powder, unsweetened vs Red Kidney Beans:

• 7 oz of Raw Red Kidney Beans contain 7.8 times more Vitamin B1, 3.1 times more Vitamin B5, 3.4 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin C
• Both Cocoa, dry powder, unsweetened as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cocoa, dry powder, unsweetened vs Red Kidney Beans:

• 7 ounces of Cocoa, dry powder, unsweetened have 1.5 times more Calcium, 5.4 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus, 4.5 times more Selenium and 2.4 times more Zinc than Red Kidney Beans.
• Both Cocoa, dry powder, unsweetened and Red Kidney Beans contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cocoa, dry powder, unsweetened have 12.9 times more Fat, 52.4 times more Saturated Fat, 1.9 times more Omega 6 and 2.4 times more Fiber than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.5 times more Energy and more Omega 3 than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Red Kidney Beans offer comparable quantities of Carbohydrate, Sugars and Protein per seven ounces.
• 7 ounces of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6