Comparing Nutrients in 100 grams Red Kidney Beans VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	11.6% 337kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	5.55% 1.78g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	55.3% 72g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	52% 37.7g	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	40% 15g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	24.5% 0.32mg	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	3.5% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	49% 1.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	0% 0mg	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	1.4% 0.21mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	8.3% 83mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	29% 0.67mg	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% 406mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	79.5% 2702mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Powder No Sugar Added Cocoa Mix per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Powder No Sugar Added Cocoa Mix:

• 100 grams of Red Kidney Beans have 2.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.2 times more Vitamin B6, 28.1 times more Vitamin B9, more Vitamin C and 8 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While 100 g of Powder No Sugar Added Cocoa Mix contain 6.5 times more Vitamin B2, 4.9 times more Vitamin B5 and more Vitamin B12 than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin B12
• 100 grams of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Powder No Sugar Added Cocoa Mix:

• 100 grams of Red Kidney Beans have 1.3 times more Iron and 1.7 times more Manganese than Powder No Sugar Added Cocoa Mix.
• While 100 g of Powder No Sugar Added Cocoa Mix contain 6.9 times more Calcium, 1.5 times more Magnesium, 2.2 times more Phosphorus, 2 times more Potassium, 5.3 times more Selenium and 73 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Powder No Sugar Added Cocoa Mix contain similar levels of Copper and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 119.3 times more Omega 3, 2 times more Fiber and 1.5 times more Protein than Powder No Sugar Added Cocoa Mix.
• While 100 g of Powder No Sugar Added Cocoa Mix contain 2.8 times more Fat, 11.5 times more Saturated Fat and 17.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Powder No Sugar Added Cocoa Mix offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 6 in 100 grams.