Comparing Nutrients in 100 grams Dark Chocolate 70% VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dark Chocolate 70%	Red Kidney Beans	Recommended Dietary Allowance
Energy	20.6% 598kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.6g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	47% 61.3g	130g per day for Men 19-50 years
Sugars	33% 24g	2.9% 2.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	40% 15g	38g per day for Men 19-50 years
Protein	14% 7.8g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	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	NA	99% 394μg	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	NA	5% 4.5mg	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	3.93% 0.59mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.3% 73mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	149% 12mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	48.3% 1.1mg	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	44% 308mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Dark Chocolate 70% versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dark Chocolate 70% vs Red Kidney Beans:

• 100 grams of Dark Chocolate 70% have 2.8 times more Vitamin E and 1.3 times more Vitamin K than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 17.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5 and 10.4 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dark Chocolate 70% vs Red Kidney Beans:

• 100 grams of Dark Chocolate 70% have 2.5 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese and 2.1 times more Selenium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.3 times more Phosphorus and 1.9 times more Potassium than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Red Kidney Beans contain similar levels of Calcium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dark Chocolate 70% have 1.8 times more Energy, 40.2 times more Fat, 159.1 times more Saturated Fat, 5.4 times more Omega 6 and 11.4 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 10.5 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Fiber and 2.9 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6