Comparing Nutrients in 300 calories Canned Kidney Beans VS Restaurant-prepared Espresso Brewed Coffee

Weight per 300 calories

• Canned Kidney Beans: 357g
• Restaurant-prepared Espresso Brewed Coffee: 3333g

Canned Kidney Beans have 9.3 times more energy per 100g than Restaurant-prepared Espresso Brewed Coffee. It has average energy density when compared to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Restaurant-prepared Espresso Brewed Coffee?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%

Macro Nutrients

	Canned Kidney Beans	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	9.6% 3.07g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	43% 55.7g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	0% 0g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	454% 5.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	1085% 174mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	5.13% 0.067mg	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	32% 129μg	8.33% 33.3μg	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	4.76% 4.3mg	7.4% 6.67mg	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	0.48% 0.071mg	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Calcium	12% 121mg	6.67% 66.7mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	185% 1.67mg	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	52.2% 4.18mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	635% 2667mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	72.5% 1.67mg	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	46% 321mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	7.53% 279g	88% 3260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Restaurant-prepared Espresso Brewed Coffee:

• Canned All Types Kidney Beans have 12.4 times more Vitamin B1, 4 times more Vitamin B6, 3.9 times more Vitamin B9 and 4.4 times more Vitamin K than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 32.4 times more Vitamin B2, 118.2 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Restaurant-prepared Espresso Brewed Coffee:

• Canned All Types Kidney Beans have 1.8 times more Calcium, 1.4 times more Phosphorus, more Selenium and 2.3 times more Sodium than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 3.5 times more Copper, 27.7 times more Magnesium, 2.8 times more Manganese, 4.5 times more Potassium and 11.7 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Restaurant-prepared Espresso Brewed Coffee have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have more Omega 3, more Sugars, more Fiber and 4.7 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 2.8 times more Fat, 6.1 times more Saturated Fat and 8.1 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Restaurant-prepared Espresso Brewed Coffee have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned All Types Kidney Beans as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.