Comparing Nutrients in 100 grams California Red Kidney Beans VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	11.4% 330kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	44% 42.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	35.3% 46g	130g per day for Men 19-50 years
Sugars	NA	33% 24g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 24g	g per day for Men 19-50 years
Fiber	65.5% 25g	28.7% 11g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2.92% 0.038mg	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	99% 394μg	NA	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	5% 4.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	197% 1.77mg	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	117% 9.35mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	84.8% 1.95mg	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	58% 405mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	21% 715mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.037% 1.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Dark Chocolate 70%:

• Raw California Red Kidney Beans have 15.6 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.
• Both Raw California Red Kidney Beans as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Dark Chocolate 70%:

• Raw California Red Kidney Beans have 2.7 times more Calcium, 1.3 times more Phosphorus and 2.1 times more Potassium than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 1.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 2.1 times more Selenium, 1.8 times more Sodium and 1.3 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 2.5 times more Omega 3, 1.3 times more Carbohydrate, 2.3 times more Fiber and 3.1 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 1.8 times more Energy, 170.4 times more Fat, 680.6 times more Saturated Fat and 22.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.