Comparing Nutrients in 7 ounces Cocoa, dry powder, unsweetened, processed with alkali VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 437kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	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	4.9% 0.83g	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	89% 116g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	156% 59g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	64% 36g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	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	18% 0.22mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	16% 63.5μg	36.7% 147μg	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	2.65% 2.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 220mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	795% 7.16mg	63.7% 0.57mg	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	385% 30.8mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	225% 945mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	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	206% 1445mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	146% 4979mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened, processed with alkali VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cocoa, dry powder, unsweetened, processed with alkali 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 Cocoa, dry powder, unsweetened, processed with alkali vs Boiled California Red Kidney Beans:

• 7 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 7.4 times more Vitamin B2 and 4.4 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.3 times more Vitamin B9 than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cocoa, dry powder, unsweetened, processed with alkali vs Boiled California Red Kidney Beans:

• 7 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 1.7 times more Calcium, 12.5 times more Copper, 5.2 times more Iron, 9.9 times more Magnesium, 11.8 times more Manganese, 5.3 times more Phosphorus, 6 times more Potassium, 11 times more Selenium and 7.4 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cocoa, dry powder, unsweetened, processed with alkali have 1.8 times more Energy, 145.6 times more Fat, 554.3 times more Saturated Fat, 21 times more Omega 6, 2.6 times more Carbohydrate, 3.2 times more Fiber and 2 times more Protein than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain more Omega 3 than Cocoa, dry powder, unsweetened, processed with alkali.
• 7 ounces of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6