Comparing Nutrients in 100 calories California Red Kidney BeansVS Powder Cocoa Mix

Weight per 100 calories

California Red Kidney Beans

30.3g

Powder Cocoa Mix

25g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Powder Cocoa Mix?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Powder Cocoa Mix

84%

100 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Powder Cocoa Mix

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.078%0.076g

Fat

1.04%1g

0.076 gvs1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.034%0.011g

Saturated Fat

1.87%0.6g

0.011 gvs0.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.025g

Omega 3

0.047%0.001g

0.025 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.096%0.016g

Omega 6

0.16%0.027g

0.016 gvs0.027 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

16%21g

18 gvs21 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

22.7%16.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs16.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.55g

Fiber

2.45%0.93g

7.55 gvs0.93 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.4g

Protein

3%1.68g

7.4 gvs1.68 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

California Red Kidney Beansvs Powder Cocoa Mix

0%0μg

Vitamin A

0.028%0.25μg

RAE, retinol activity equivalents

0 μgvs0.25 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.4%0.16mg

Vitamin B1

2%0.024mg

Thiamine

0.16 mgvs0.024 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.1%0.066mg

Vitamin B2

11%0.14mg

Riboflavin

0.066 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.9%0.62mg

Vitamin B3

0.92%0.15mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs0.15 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.73%0.24mg

Vitamin B5

4.5%0.22mg

Pantothenic acid

0.24 mgvs0.22 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.25%0.12mg

Vitamin B6

2.2%0.029mg

Pyridoxine

0.12 mgvs0.029 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30%119μg

Vitamin B9

0.38%1.5μg

Folates and Folic Acid

119 μgvs1.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

3.66%0.088μg

Cobalamin

0 μgvs0.088 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.5%1.36mg

Vitamin C

0.056%0.05mg

Ascorbic acid

1.36 mgvs0.05 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.32%0.048mg

Tocopherols and Tocotrienols

NA mgvs0.048 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.19%0.23μg

Phytomenadione or phylloquinone

NA μgvs0.23 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

California Red Kidney Beansvs Powder Cocoa Mix

5.9%59mg

Calcium

3.34%33.4mg

59 mgvs33.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg

Copper

8%0.072mg

0.33 mgvs0.072 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.4%2.83mg

Iron

3.74%0.3mg

2.83 mgvs0.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.5%48.5mg

Magnesium

4.97%21mg

48.5 mgvs21 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

2.94%0.068mg

0.3 mgvs0.068 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.5%123mg

Phosphorus

11.3%79mg

123 mgvs79 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.3%452mg

Potassium

5.26%179mg

452 mgvs179 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.76%0.97μg

Selenium

2.3%1.26μg

0.97 μgvs1.26 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.22%3.33mg

Sodium

8.44%127mg

3.33 mgvs127 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.02%0.77mg

Zinc

3.33%0.37mg

0.77 mgvs0.37 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.096%3.56g

Water

0.01%0.38g

3.56 gvs0.38 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Powder Cocoa Mix:

Raw California Red Kidney Beans have 6.6 times more Vitamin B1, 4.2 times more Vitamin B3, 4.2 times more Vitamin B6, 79.2 times more Vitamin B9 and 27.1 times more Vitamin C than Powder Cocoa Mix.
While Powder Cocoa Mix contains 2.1 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Powder Cocoa Mix have similar amounts of Vitamin B5 per 100 kcal.
Both Raw California Red Kidney Beans as well as Powder Cocoa Mix have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Powder Cocoa Mix:

Raw California Red Kidney Beans have 1.8 times more Calcium, 4.6 times more Copper, 9.5 times more Iron, 2.3 times more Magnesium, 4.5 times more Manganese, 1.6 times more Phosphorus, 2.5 times more Potassium and 2.1 times more Zinc than Powder Cocoa Mix.
While Powder Cocoa Mix contains 1.3 times more Selenium and 38 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Raw California Red Kidney Beans have 33.8 times more Omega 3, 8.1 times more Fiber and 4.4 times more Protein than Powder Cocoa Mix.
While Powder Cocoa Mix contains 13.3 times more Fat and 54.7 times more Saturated Fat than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Powder Cocoa Mix have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw California Red Kidney Beans as well as Powder Cocoa Mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansPowder Cocoa MixVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Prepared With Water Powder Cocoa MixPowder Cocoa MixVS Prepared With Water Powder Cocoa Mix

Compare Foods

Comparing Nutrients in 100 calories California Red Kidney BeansVS Powder Cocoa Mix

Weight per 100 calories

Which food has more nutrients per 100 calories - California Red Kidney Beans or Powder Cocoa Mix?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: