Comparing Nutrients in 7 ounces Dark Chocolate 70% VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Dark Chocolate 70%	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	41% 1187kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.5g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	152% 48.6g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.42g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 3.67g	g per day for Men 19-50 years
Fiber	57% 21.6g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	14.5% 145mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	32.4% 0.29mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	25% 0.58mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	15% 516mg	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	34% 508mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Dark Chocolate 70% versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dark Chocolate 70% vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Dark Chocolate 70% have 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 29.5 times more Vitamin E and 1.8 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3.1 times more Vitamin B1 and 2.1 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Dark Chocolate, 70-85% Cacao Solids as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dark Chocolate 70% vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Dark Chocolate 70% have 2.5 times more Calcium, 12 times more Copper, 9.5 times more Iron, 7.6 times more Magnesium, 6.7 times more Manganese, 2.9 times more Phosphorus, 2.8 times more Potassium, 6.2 times more Selenium and 5.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 12.8 times more Sodium and 56.9 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Chocolate 70% have 7.4 times more Energy, 118.3 times more Fat, 196 times more Saturated Fat, 14.7 times more Omega 6, 3.1 times more Carbohydrate, 13 times more Sugars, 2.5 times more Fiber and 1.5 times more Protein than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Omega 3 than Dark Chocolate, 70-85% Cacao Solids.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6