Comparing Nutrients in 7 ounces Canned Kidney Beans VS 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	5.75% 167kcal	31.5% 913kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	113% 147g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	159% 115g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	8.4% 0.11mg	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	18% 71.4μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.2% 0.89μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	1.32% 1.2mg	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	0.26% 0.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	53.8% 538mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	96% 0.86mg	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	29% 2.32mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	38.4% 0.88mg	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	25.5% 179mg	71% 498mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.091% 3.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Sweetened Mocha Instant Coffee:

• Canned All Types Kidney Beans have 3.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6, 4 times more Vitamin B9, 2 times more Vitamin C and 2.7 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 5.5 times more Vitamin B3 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Sweetened Mocha Instant Coffee:

• Canned All Types Kidney Beans have more Iron and 45.9 times more Water than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 8 times more Calcium, 3.2 times more Copper, 2.5 times more Magnesium, 2.6 times more Manganese, 2.8 times more Phosphorus, 4.4 times more Potassium, 6.9 times more Selenium and 2.1 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Sweetened Mocha Instant Coffee have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.4 times more Omega 3 and 2.3 times more Fiber than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 5.5 times more Energy, 26.5 times more Fat, 35 times more Saturated Fat, 9.4 times more Omega 6, 5.1 times more Carbohydrate and 31.5 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Sweetened Mocha Instant Coffee have similar amounts of Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Sweetened Mocha Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.