Comparing Nutrients in 500 calories Canned Kidney Beans VS Sweetened Mocha Instant Coffee

Weight per 500 calories

• Canned Kidney Beans: 595g
• Sweetened Mocha Instant Coffee: 109g

Sweetened Mocha Instant Coffee has 5.5 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Sweetened Mocha Instant Coffee?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Canned Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	17.8% 17.3g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	6.36% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	62% 80.5g	130g per day for Men 19-50 years
Sugars	15% 11g	87.3% 63.3g	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	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	5.43% 2.07g	38g per day for Men 19-50 years
Protein	55.5% 31g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	NA	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	2.34% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	1.13% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	4.6% 0.06mg	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	53.6% 214μg	2.45% 9.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.4% 0.49μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	0.72% 0.65mg	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	0.79% 0.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	1.36% 1.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	20.2% 202mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	52.5% 0.47mg	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	87% 6.96mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	21% 0.48mg	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	76.5% 536mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	12.3% 6.74μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.05% 1.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Sweetened Mocha Instant Coffee:

• Canned All Types Kidney Beans have 20.5 times more Vitamin B1, 10 times more Vitamin B2, 14.5 times more Vitamin B5, 7.4 times more Vitamin B6, 21.9 times more Vitamin B9, 11 times more Vitamin C and 15 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Sweetened Mocha Instant Coffee have similar amounts of Vitamin B3 per 500 kcal.
• Both Canned All Types Kidney Beans as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Sweetened Mocha Instant Coffee:

• Canned All Types Kidney Beans have 1.7 times more Copper, more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 5.1 times more Sodium, 2.6 times more Zinc and 251.4 times more Water than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 1.5 times more Calcium and 1.3 times more Selenium than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 7.7 times more Omega 3, 12.4 times more Fiber and 5.4 times more Protein than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 4.8 times more Fat, 6.4 times more Saturated Fat, 1.7 times more Omega 6 and 5.7 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Sweetened Mocha Instant Coffee have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned All Types Kidney Beans as well as Sweetened Mocha Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.