Comparing Nutrients in 100 grams Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Canned Kidney Beans	Recommended Dietary Allowance
Energy	16.5% 479kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	39.5% 12.6g	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	4.52% 0.77g	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	38.2% 49.7g	11% 14.5g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	89.2% 34g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	30% 17g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	9.5% 38μg	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	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	1.2% 0.18mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12% 122mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	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	181% 14.5mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	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	108% 758mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	73.8% 2509mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Canned Kidney Beans:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 7.3 times more Vitamin B2, 4.4 times more Vitamin B3, 2.6 times more Vitamin B6 and 9 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin B1 and more Vitamin C than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Canned All Types Kidney Beans have similar amounts of Vitamin B9 and Vitamin K per 100 g.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Canned Kidney Beans:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 3.6 times more Calcium, 26.7 times more Copper, 12.4 times more Iron, 17.6 times more Magnesium, 8.4 times more Phosphorus, 10.6 times more Potassium, 13.7 times more Selenium and 14.6 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 14.8 times more Sodium and 26 times more Water than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 100 grams:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 5.7 times more Energy, 39.5 times more Fat, 89.6 times more Saturated Fat, 7.3 times more Omega 6, 3.4 times more Carbohydrate, 7.9 times more Fiber and 3.2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Canned All Types Kidney Beans have similar amounts of Sugars per 100 g.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.