Comparing Nutrients in 100 grams Powder Rich Chocolate VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Powder Rich Chocolate	0%	0%	100%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Powder Rich Chocolate	Canned Kidney Beans	Recommended Dietary Allowance
Energy	13% 372kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	11% 14.5g	130g per day for Men 19-50 years
Sugars	113% 82g	2.55% 1.85g	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	% 1.85g	g per day for Men 19-50 years
Fiber	0% 0g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	0% 0g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Powder Rich Chocolate	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	152% 1365μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.36mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	5.7% 0.074mg	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	0% 0μg	9% 36μg	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	60.6% 54.5mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	60.7% 364IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.8% 12.3mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Rich Chocolate	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	91% 909mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	15% 0.14mg	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	205% 16.4mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	NA	7.3% 0.17mg	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	0% 0mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	42.4% 636mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.035% 1.28g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Rich Chocolate VS Canned Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Powder Rich Chocolate versus 100 g of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Powder Rich Chocolate vs Canned Kidney Beans:

• 100 grams of Powder Rich Chocolate have 11.8 times more Vitamin B1, 44.2 times more Vitamin B3, 24.6 times more Vitamin B6, 45.4 times more Vitamin C, more Vitamin D and 613.5 times more Vitamin E than Canned Kidney Beans.
• While 100 g of Canned All Types Kidney Beans contain more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin K than Powder Rich Chocolate.
• 100 grams of Powder Rich Chocolate have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin C, Vitamin D and Vitamin E
• Both Powder Rich Chocolate as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Powder Rich Chocolate vs Canned Kidney Beans:

• 100 grams of Powder Rich Chocolate have 26.7 times more Calcium, 13.5 times more Copper, 14 times more Iron, 8.1 times more Magnesium, 2.1 times more Sodium and 29.7 times more Zinc than Canned Kidney Beans.
• While 100 g of Canned All Types Kidney Beans contain more Phosphorus, more Potassium and 61 times more Water than Powder Rich Chocolate.
• 100 grams of Powder Rich Chocolate lack sufficient amounts of Phosphorus and Potassium
• Both Powder Rich Chocolate as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Powder Rich Chocolate have 4.4 times more Energy, 6.4 times more Carbohydrate and 44.2 times more Sugars than Canned Kidney Beans.
• While 100 g of Canned All Types Kidney Beans contain more Omega 3, more Fiber and more Protein than Powder Rich Chocolate.
• 100 grams of Powder Rich Chocolate provide inadequate amounts of Omega 3, Fiber and Protein
• Both Powder Rich Chocolate as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.