Comparing Nutrients in 1 pound Boiled Kidney Beans VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Boiled Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	20% 576kcal	72% 2087kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	74.2% 72g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	258% 336g	130g per day for Men 19-50 years
Sugars	2% 1.45g	364% 264g	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	76.4% 29g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	64% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	19% 0.25mg	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	147% 590μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	85% 2.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	3.02% 2.72mg	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	0.91% 0.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	16% 159mg	123% 1229mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	219% 1.97mg	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	126% 10mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	87.8% 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	89.4% 626mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	138% 4686mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	96% 1438mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.21% 7.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Sweetened Mocha Instant Coffee:

• Boiled All Types Kidney Beans have 5.2 times more Vitamin B1, 2.1 times more Vitamin B2, 4.2 times more Vitamin B5, 2.2 times more Vitamin B6, 14.4 times more Vitamin B9, 2 times more Vitamin C and 5.6 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 3.9 times more Vitamin B3 and more Vitamin B12 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Sweetened Mocha Instant Coffee:

• Boiled All Types Kidney Beans have more Iron and 39.4 times more Water than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 7.7 times more Calcium, 2 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 2.6 times more Potassium, 5.6 times more Selenium and 317 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sweetened Mocha Instant Coffee have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.9 times more Omega 3, 3.4 times more Fiber and 1.6 times more Protein than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 3.6 times more Energy, 31.7 times more Fat, 67.6 times more Saturated Fat, 9.2 times more Omega 6, 3.2 times more Carbohydrate and 181.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Sweetened Mocha Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.