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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Royal Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	11.3% 329kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	44% 42.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	45% 58.3g	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	45.2% 25.3g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Royal 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	32.5% 0.39mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	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	98% 393μg	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

	Royal Red Kidney Beans	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	13% 131mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	111% 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	109% 8.7mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	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% 406mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	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	0.87% 13mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.037% 1.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Dark Chocolate 70% per 100 g

Compare the macro and micronutrient content in 100 g of Royal Red Kidney Beans versus 100 g of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Royal Red Kidney Beans have 11.5 times more Vitamin B1, 3.1 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%.
• Both Raw Royal Red Kidney Beans as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Royal Red Kidney Beans have 1.8 times more Calcium, 1.3 times more Phosphorus and 1.9 times more Potassium than Dark Chocolate 70%.
• While 100 g of Dark Chocolate, 70-85% Cacao Solids contain 1.8 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese and 2.1 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Dark Chocolate 70% contain similar levels of Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 4.5 times more Omega 3, 1.3 times more Carbohydrate, 2.3 times more Fiber and 3.3 times more Protein than Dark Chocolate 70%.
• While 100 g of Dark Chocolate, 70-85% Cacao Solids contain 1.8 times more Energy, 94.7 times more Fat, 376.9 times more Saturated Fat and 12.6 times more Omega 6 than Raw Royal Red Kidney Beans.
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6