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

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dark Chocolate 70%	Red Kidney Beans	Recommended Dietary Allowance
Energy	41% 1187kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.5g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	152% 48.6g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.42g	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	70% 91g	94% 122g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	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	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	79.4% 30g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Red 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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	NA	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	NA	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	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	295% 23.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	87.3% 611mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Dark Chocolate 70% 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 Dark Chocolate 70% vs Red Kidney Beans:

• 7 ounces of Dark Chocolate 70% have 2.8 times more Vitamin E and 1.3 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 17.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 10.4 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Dark Chocolate 70% have 2.5 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese and 2.1 times more Selenium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.3 times more Phosphorus and 1.9 times more Potassium than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Red Kidney Beans contain similar levels of Calcium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Chocolate 70% have 1.8 times more Energy, 40.2 times more Fat, 159.1 times more Saturated Fat, 5.4 times more Omega 6 and 11.4 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 10.5 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Fiber and 2.9 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6