Comparing Nutrients in 7 ounces California Red Kidney Beans VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	California Red Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	22.6% 655kcal	31.5% 913kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	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	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	130% 49.4g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	38.7% 387mg	53.8% 538mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	71% 498mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.091% 3.37g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 17.1 times more Vitamin B1, 7.8 times more Vitamin B2, 15 times more Vitamin B5, 7.2 times more Vitamin B6, 43.8 times more Vitamin B9 and 7.5 times more Vitamin C than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Sweetened Mocha Instant Coffee have similar amounts of Vitamin B3 per 7 oz.
• Both Raw California Red Kidney Beans as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Raw California Red Kidney Beans have 2.5 times more Copper, more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 1.4 times more Calcium, 1.9 times more Selenium and 28.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 1.4 times more Omega 3, 13.1 times more Fiber and 4.6 times more Protein than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 1.4 times more Energy, 63.5 times more Fat, 137.1 times more Saturated Fat and 18.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Sweetened Mocha Instant Coffee have similar amounts of Carbohydrate per 7 oz.
• Both Raw California Red Kidney Beans as well as Sweetened Mocha Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.