Comparing Nutrients in 100 grams Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	3%	30%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	13.8% 400kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	NA	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	17.5% 23g	130g per day for Men 19-50 years
Sugars	82.8% 60g	0.44% 0.32g	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	10.5% 4g	17% 6.4g	38g per day for Men 19-50 years
Protein	5.36% 3g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.23% 0.12mg	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	NA	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	NA	24% 0.22mg	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	22.5% 1.8mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	NA	10% 42mg	420mg per day for Men 19-50 years
Manganese	NA	18.7% 0.43mg	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	NA	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	NA	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	NA	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.1% 3.73g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain more Vitamin C than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.

Comparing minerals per 100 grams for Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix vs Boiled Kidney Beans:

• Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix has 2.9 times more Calcium and 850 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Potassium and 17.9 times more Water than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.
• Both Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix and Boiled All Types Kidney Beans have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix has 3.1 times more Energy, 30 times more Fat, 137 times more Saturated Fat, 3.3 times more Carbohydrate and 187.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Fiber and 2.9 times more Protein than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.
• Both Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.