Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereal Coffee Substitute

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereal Coffee Substitute	7%	6%	87%

Macro Nutrients

	Boiled Kidney Beans	Cereal Coffee Substitute	Recommended Dietary Allowance
Energy	43.8% 1270kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	66.7% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	603% 784g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	64% 46.3g	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	613% 233g	38g per day for Men 19-50 years
Protein	155% 86.7g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereal Coffee Substitute	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	1104% 177mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	575% 7.47mg	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	130% 520μg	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	65.3% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereal Coffee Substitute	Recommended Dietary Allowance
Calcium	35% 350mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	231% 2.08mg	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	575% 46mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	581% 2440mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	478% 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	829% 5800mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	719% 24430mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1165% 641μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	18% 669g	2.16% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereal Coffee Substitute:

• Boiled All Types Kidney Beans have 2.5 times more Vitamin B9, more Vitamin C and 5.3 times more Vitamin K than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 30.6 times more Vitamin B3, 6.4 times more Vitamin B5, 6.2 times more Vitamin B6 and 32.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereal Coffee Substitute Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereal Coffee Substitute:

• Boiled All Types Kidney Beans have 2 times more Zinc and 8.4 times more Water than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 1.7 times more Calcium, 2.1 times more Iron, 5.8 times more Magnesium, 2.6 times more Manganese, 4.2 times more Phosphorus, 6 times more Potassium, 58.3 times more Selenium and 83 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereal Coffee Substitute Powder have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2 times more Omega 3 and 1.4 times more Protein than Cereal Coffee Substitute Powder.
• While Cereal Coffee Substitute Powder contains 2.8 times more Energy, 5 times more Fat, 8.3 times more Saturated Fat, 10.5 times more Omega 6, 3.4 times more Carbohydrate, 14.5 times more Sugars and 3.6 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereal Coffee Substitute Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.