Comparing Nutrients in 5 ounces Red Kidney Beans VS Instant Coffee with Chicory

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Instant Coffee with Chicory	10%	1%	89%

Macro Nutrients

	Red Kidney Beans	Instant Coffee with Chicory	Recommended Dietary Allowance
Energy	16.5% 478kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	86% 112g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	NA	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	56.7% 21.5g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	57% 32g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Instant Coffee with Chicory	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.75% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	3.16% 0.041mg	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	140% 558μg	0% 0μg	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	7.1% 6.38mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Instant Coffee with Chicory	Recommended Dietary Allowance
Calcium	11.8% 118mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	7.87% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	74% 1.7mg	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	82.2% 575mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	142% 4812mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Instant Coffee with Chicory per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Instant Coffee with Chicory to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Instant Coffee with Chicory:

• 5 ounces of Red Kidney Beans have more Vitamin B1, 8 times more Vitamin B5, 13.7 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Instant Coffee with Chicory.
• While 5 oz of Instant Coffee with Chicory contain 1.3 times more Vitamin B2 and 10.3 times more Vitamin B3 than Raw Red Kidney Beans.
• 5 ounces of Instant Coffee with Chicory have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Red Kidney Beans as well as Instant Coffee with Chicory have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Instant Coffee with Chicory:

• 5 ounces of Red Kidney Beans have 14 times more Copper, 1.4 times more Iron, 1.5 times more Phosphorus and 7.5 times more Zinc than Instant Coffee with Chicory.
• While 5 oz of Instant Coffee with Chicory contain 1.5 times more Magnesium, 2.5 times more Potassium, 2.9 times more Selenium and 23.1 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Instant Coffee with Chicory contain similar levels of Calcium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 71.6 times more Omega 3, 30.4 times more Fiber and 2.4 times more Protein than Instant Coffee with Chicory.
• While 5 oz of Instant Coffee with Chicory contain 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Instant Coffee with Chicory offer comparable quantities of Energy per five ounces.
• 5 ounces of Instant Coffee with Chicory provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Instant Coffee with Chicory provide inadequate amounts of Omega 6 in five ounces.