Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Instant Coffee half the Caffeine

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Canned Kidney Beans	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	29% 840kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	563% 732g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	0% 0g	38g per day for Men 19-50 years
Protein	93% 52.2g	258% 144g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	1761% 282mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	22.3% 0.29mg	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	90% 360μg	0% 0μg	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	13.3% 12mg	0% 0mg	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	1.33% 0.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	34% 340mg	141% 1410mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	154% 1.4mg	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	146% 11.7mg	551% 44mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	779% 3270mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	744% 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	129% 900mg	433% 3030mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	1040% 35350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21% 780g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Instant Coffee half the Caffeine :

• Canned All Types Kidney Beans have 14.5 times more Vitamin B1, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 1.5 times more Vitamin B2 and 68.5 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Instant Coffee half the Caffeine :

• Canned All Types Kidney Beans have 8 times more Sodium, 1.3 times more Zinc and 25.2 times more Water than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 4.1 times more Calcium, 3.8 times more Iron, 12.1 times more Magnesium, 10.2 times more Manganese, 3.4 times more Phosphorus, 14.9 times more Potassium and 14 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Regular Instant Coffee half the Caffeine have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 5.5 times more Omega 3, more Sugars and more Fiber than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 4.2 times more Energy, 1.7 times more Omega 6, 5 times more Carbohydrate and 2.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.