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

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 377kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	5.55% 1.78g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	46% 59.8g	130g per day for Men 19-50 years
Sugars	52% 37.7g	NA	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	19.7% 7.5g	65.5% 25g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	30.5% 0.4mg	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	3.5% 14μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	49% 1.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5% 4.5mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	57.6% 576mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	122% 1.1mg	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	62% 4.96mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	43.5% 1mg	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	128% 893mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	79.5% 2702mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	58.4% 876mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Powder No Sugar Added Cocoa Mix has 6.4 times more Vitamin B2, 4.9 times more Vitamin B5 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Vitamin B1, 1.9 times more Vitamin B3, 28.1 times more Vitamin B9 and more Vitamin C than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 100 g.
• Both Powder No Sugar Added Cocoa Mix as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Powder No Sugar Added Cocoa Mix has 3 times more Calcium, 1.3 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium, 5.3 times more Selenium, 79.6 times more Sodium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Copper, 1.9 times more Iron and 1.5 times more Manganese than Powder No Sugar Added Cocoa Mix.

Comparison of macro-nutrients per 100 grams:

• Powder No Sugar Added Cocoa Mix has 12 times more Fat, 49.4 times more Saturated Fat and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 28 times more Omega 3, 3.3 times more Fiber and 1.6 times more Protein than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Raw California Red Kidney Beans have similar amounts of Energy per 100 g.
• Both Powder No Sugar Added Cocoa Mix as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.