Comparing Nutrients in 7 ounces Dark Chocolate 70% VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dark Chocolate 70%	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	41% 1187kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	152% 48.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.42g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	35% 45.2g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	0.88% 0.64g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 47.6g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	18.3% 0.24mg	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	NA	64.5% 258μg	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	NA	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	7.8% 1.17mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	47.6% 0.43mg	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	295% 23.6mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	37% 0.85mg	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	87.3% 611mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dark Chocolate 70% vs Boiled Kidney Beans:

• Dark Chocolate, 70-85% Cacao Solids have 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 19.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.7 times more Vitamin B1 and 3.2 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 7 oz.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dark Chocolate 70% vs Boiled Kidney Beans:

• Dark Chocolate, 70-85% Cacao Solids have 2.1 times more Calcium, 8.2 times more Copper, 5.4 times more Iron, 5.4 times more Magnesium, 4.5 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 6.2 times more Selenium, 20 times more Sodium and 3.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 48.9 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 7 ounces:

• Dark Chocolate, 70-85% Cacao Solids have 4.7 times more Energy, 85.2 times more Fat, 335.6 times more Saturated Fat, 11.3 times more Omega 6, 2 times more Carbohydrate, 75 times more Sugars and 1.7 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Omega 3 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.