Comparing Nutrients in 100 grams Chocolate-flavored hazelnut spread VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Chocolate-flavored hazelnut spread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.6% 539kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	89% 28.4g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	74.6% 54g	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	14.2% 5.4g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	8% 0.1mg	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	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	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	33% 4.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 108mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	32% 0.29mg	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	54.8% 4.38mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	37.7% 0.87mg	14% 0.32mg	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	21.7% 152mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	9.64% 1.06mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.029% 1.07g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Chocolate-flavored hazelnut spread vs Boiled California Red Kidney Beans:

• Chocolate-flavored hazelnut spread has 2.7 times more Vitamin B2, 1.6 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Chocolate-flavored hazelnut spread vs Boiled California Red Kidney Beans:

• Chocolate-flavored hazelnut spread has 1.6 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 3 times more Selenium, 10.3 times more Sodium and 1.2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 62.6 times more Water than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Boiled California Red Kidney Beans have similar amounts of Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Chocolate-flavored hazelnut spread has 4.3 times more Energy, 330.3 times more Fat, 2030.2 times more Saturated Fat and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3, 1.7 times more Fiber and 1.7 times more Protein than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread as well as Boiled California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.