Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Restaurant-prepared Espresso Brewed Coffee

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Energy	42.8% 1240kcal	3.1% 90kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	13% 16.7g	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	245% 93g	0% 0g	38g per day for Men 19-50 years
Protein	163% 91g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	108% 1.3mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	325% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	1.54% 0.02mg	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	185% 740μg	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	2.22% 2mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Calcium	66% 660mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	55.6% 0.5mg	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	373% 30mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	190% 800mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	21.7% 0.5mg	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	196% 1370mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	18% 669g	26.4% 978g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Restaurant-prepared Espresso Brewed Coffee per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Restaurant-prepared Espresso Brewed Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Restaurant-prepared Espresso Brewed Coffee:

• 1 kilogram of Boiled California Red Kidney Beans has 129 times more Vitamin B1, 7.8 times more Vitamin B5, 52 times more Vitamin B6 and 74 times more Vitamin B9 than Restaurant-prepared Espresso Brewed Coffee.
• While 1 kg of Restaurant-prepared Espresso Brewed Coffee contains 2.9 times more Vitamin B2 and 9.6 times more Vitamin B3 than Boiled California Red Kidney Beans.
• 1 kilogram of Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Restaurant-prepared Espresso Brewed Coffee:

• 1 kilogram of Boiled California Red Kidney Beans has 33 times more Calcium, 5.8 times more Copper, 22.9 times more Iron, 6.4 times more Manganese, 19.6 times more Phosphorus, 3.6 times more Potassium, more Selenium and 17.2 times more Zinc than Restaurant-prepared Espresso Brewed Coffee.
• While 1 kg of Restaurant-prepared Espresso Brewed Coffee contains 1.7 times more Magnesium and 1.5 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Restaurant-prepared Espresso Brewed Coffee lack sufficient amounts of Calcium, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 13.8 times more Energy, more Omega 3, 13.4 times more Carbohydrate, more Fiber and 76.1 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• 1 kilogram of Restaurant-prepared Espresso Brewed Coffee provide inadequate amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein
• Both Boiled California Red Kidney Beans as well as Restaurant-prepared Espresso Brewed Coffee provide inadequate amounts of Omega 6 in one kilogram.