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

Weight per 500 calories

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

Sweetened Mocha Instant Coffee has 5.5 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Sweetened Mocha Instant Coffee has more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 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.
• Both Sweetened Mocha Instant Coffee and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 500 kcal.
• Both Sweetened Mocha Instant Coffee as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 500 kcal.

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

• Sweetened Mocha Instant Coffee has 1.5 times more Calcium and 1.3 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 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.

Comparison of macro-nutrients per 500 calories:

• Sweetened Mocha Instant Coffee has 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.
• While Canned All Types Kidney Beans contain 7.7 times more Omega 3, 12.4 times more Fiber and 5.4 times more Protein than Sweetened Mocha Instant Coffee.
• Both Sweetened Mocha Instant Coffee and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sweetened Mocha Instant Coffee as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.