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

Weight per 300 calories

• Restaurant-prepared Espresso Brewed Coffee: 3333g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 14.1 times more energy per unit of mass than Restaurant-prepared Espresso Brewed Coffee, which is average in comparison to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Restaurant-prepared Espresso Brewed Coffee	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.7g	41.4% 54g	130g per day for Men 19-50 years
Sugars	0% 0g	1.04% 0.76g	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	0% 0g	39.8% 15g	38g per day for Men 19-50 years
Protein	7.14% 4g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Restaurant-prepared Espresso Brewed Coffee	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.78% 0.033mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1085% 174mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.13% 0.067mg	22% 0.28mg	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	8.33% 33.3μg	76.8% 307μg	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	7.4% 6.67mg	3.15% 2.83mg	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	2.22% 0.33mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Restaurant-prepared Espresso Brewed Coffee	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.67% 66.7mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	56.7% 0.51mg	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	54% 4.33mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	635% 2667mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	44% 1mg	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	33.3% 233mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	113% 3833mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	88% 3260g	4.27% 158g	3700g per day for Men 19-50 years

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

• Restaurant-prepared Espresso Brewed Coffee has 43.1 times more Vitamin B2, 127.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.4 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.3 times more Vitamin B1, 4.3 times more Vitamin B6, 9.2 times more Vitamin B9 and 6 times more Vitamin K than Restaurant-prepared Espresso Brewed Coffee.
• Both Restaurant-prepared Espresso Brewed Coffee as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Restaurant-prepared Espresso Brewed Coffee has 3.3 times more Copper, 26.9 times more Magnesium, 1.6 times more Manganese, 4 times more Potassium, 197.6 times more Sodium and 20.6 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Phosphorus, more Selenium and 1.4 times more Zinc than Restaurant-prepared Espresso Brewed Coffee.
• Both Restaurant-prepared Espresso Brewed Coffee and Boiled All Types Kidney Beans have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Restaurant-prepared Espresso Brewed Coffee has 5.1 times more Fat, 17.8 times more Saturated Fat and 12 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, more Fiber and 5.1 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• Both Restaurant-prepared Espresso Brewed Coffee and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Restaurant-prepared Espresso Brewed Coffee as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.