Comparing Nutrients in 14 ounces California Red Kidney Beans VS Restaurant-prepared Espresso Brewed Coffee

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%

Macro Nutrients

	California Red Kidney Beans	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Energy	45% 1310kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	5.1% 6.63g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	260% 99g	0% 0g	38g per day for Men 19-50 years
Protein	173% 97g	0.85% 0.48g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	0.61% 0.008mg	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	391% 1564μg	0.99% 3.97μg	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	20% 18mg	0.88% 0.79mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Calcium	77.4% 774mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	22% 0.2mg	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	464% 37mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	8.63% 0.2mg	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	230% 1607mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Restaurant-prepared Espresso Brewed Coffee per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Restaurant-prepared Espresso Brewed Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Restaurant-prepared Espresso Brewed Coffee:

• 14 ounces of California Red Kidney Beans have 529 times more Vitamin B1, 1.2 times more Vitamin B2, 27.9 times more Vitamin B5, 198.5 times more Vitamin B6, 394 times more Vitamin B9 and 22.5 times more Vitamin C than Restaurant-prepared Espresso Brewed Coffee.
• While 14 oz of Restaurant-prepared Espresso Brewed Coffee contain 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• 14 ounces of Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Restaurant-prepared Espresso Brewed Coffee:

• 14 ounces of California Red Kidney Beans have 97.5 times more Calcium, 22 times more Copper, 71.9 times more Iron, 2 times more Magnesium, 20 times more Manganese, 57.9 times more Phosphorus, 13 times more Potassium, more Selenium and 51 times more Zinc than Restaurant-prepared Espresso Brewed Coffee.
• While 14 oz of Restaurant-prepared Espresso Brewed Coffee contain 8.3 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Restaurant-prepared Espresso Brewed Coffee lack sufficient amounts of Calcium, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 36.7 times more Energy, more Omega 3, 35.8 times more Carbohydrate, more Fiber and 203.1 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• 14 ounces of Restaurant-prepared Espresso Brewed Coffee provide inadequate amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein
• Both Raw California Red Kidney Beans as well as Restaurant-prepared Espresso Brewed Coffee provide inadequate amounts of Omega 6 in 14 ounces.