Comparing Nutrients in 300 calories Prepared With Water Cereal Grain Beverage Coffee Substitute VS Boiled Kidney Beans

Weight per 300 calories

• Prepared With Water Cereal Grain Beverage Coffee Substitute: 5000g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 21.2 times more energy per unit of mass than Prepared With Water Cereal Grain Beverage Coffee Substitute, which is average in comparison to other foods. Prepared With Water Cereal Grain Beverage Coffee Substitute having very low energy density.

Which food has more nutrients per 300 calories - Prepared With Water Cereal Grain Beverage Coffee Substitute or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Cereal Grain Beverage Coffee Substitute	7%	6%	87%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Prepared With Water Cereal Grain Beverage Coffee Substitute	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	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	50% 65g	41.4% 54g	130g per day for Men 19-50 years
Sugars	5.5% 4g	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	52.6% 20g	39.8% 15g	38g per day for Men 19-50 years
Protein	8.93% 5g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Cereal Grain Beverage Coffee Substitute	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	29% 0.35mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	12.5% 50μg	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	0% 0mg	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	6.67% 1mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Cereal Grain Beverage Coffee Substitute	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	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	50% 4mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	71.4% 500mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	60.3% 2050mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	133% 4919g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared With Water Cereal Grain Beverage Coffee Substitute vs Boiled Kidney Beans:

• Prepared With Water Cereal Grain Beverage Coffee Substitute has 10.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 14.1 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B2, 6.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Prepared With Water Cereal Grain Beverage Coffee Substitute.
• Both Prepared With Water Cereal Grain Beverage Coffee Substitute and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
• Both Prepared With Water Cereal Grain Beverage Coffee Substitute as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Prepared With Water Cereal Grain Beverage Coffee Substitute vs Boiled Kidney Beans:

• Prepared With Water Cereal Grain Beverage Coffee Substitute has 2.4 times more Calcium, 1.3 times more Copper, 2.5 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Potassium, 21.2 times more Selenium, 105.8 times more Sodium and 31.1 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Iron and 4.7 times more Zinc than Prepared With Water Cereal Grain Beverage Coffee Substitute.
• Both Prepared With Water Cereal Grain Beverage Coffee Substitute and Boiled All Types Kidney Beans have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared With Water Cereal Grain Beverage Coffee Substitute has 3.7 times more Omega 6, 1.2 times more Carbohydrate, 5.3 times more Sugars and 1.3 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8 times more Omega 3 and 4.1 times more Protein than Prepared With Water Cereal Grain Beverage Coffee Substitute.
• Both Prepared With Water Cereal Grain Beverage Coffee Substitute and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Prepared With Water Cereal Grain Beverage Coffee Substitute as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.