Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Reduced Calorie With Whitener Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%

Macro Nutrients

	Boiled Kidney Beans	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Energy	43.8% 1270kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	300% 291g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	785% 251g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	461% 599g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	814% 590g	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	168% 64g	13% 5g	38g per day for Men 19-50 years
Protein	155% 86.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	11.8% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	0% 0mg	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	325% 1300μg	2.5% 10μg	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	2% 0.3mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Calcium	35% 350mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	12.2% 0.11mg	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	278% 22mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	4.8% 0.11mg	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	197% 1380mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	267% 9090mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	18% 669g	1.66% 61.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Reduced Calorie With Whitener Instant Coffee:

• Boiled All Types Kidney Beans have more Vitamin B1, more Vitamin B2, 3.1 times more Vitamin B3, 220 times more Vitamin B5, more Vitamin B6, 130 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 8.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Reduced Calorie With Whitener Instant Coffee:

• Boiled All Types Kidney Beans have 1.9 times more Calcium, 19.6 times more Copper, 37 times more Iron, 21 times more Magnesium, 39.1 times more Manganese, 1.2 times more Selenium, 50 times more Zinc and 10.9 times more Water than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 2.2 times more Potassium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Reduced Calorie With Whitener Instant Coffee have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have more Omega 3, 12.8 times more Fiber and 4.4 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 4 times more Energy, 58.2 times more Fat, 344.2 times more Saturated Fat, 5.3 times more Omega 6, 2.6 times more Carbohydrate and 184.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.