Comparing Nutrients in 7 ounces Red Kidney Beans VS Cereal Coffee Substitute

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereal Coffee Substitute	7%	6%	87%

Macro Nutrients

	Red Kidney Beans	Cereal Coffee Substitute	Recommended Dietary Allowance
Energy	23% 669kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	5.16% 5g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	3.74% 1.2g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	120% 156g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	12.7% 9.2g	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	79.4% 30g	122% 46.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereal Coffee Substitute	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	114% 1.5mg	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	25.8% 103μg	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	9.92% 8.93mg	0% 0mg	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	2.78% 0.42mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereal Coffee Substitute	Recommended Dietary Allowance
Calcium	16.5% 165mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	115% 484mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	95% 2.2mg	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% 806mg	164% 1151mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	143% 4848mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereal Coffee Substitute per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Cereal Coffee Substitute to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Cereal Coffee Substitute:

• 7 ounces of Red Kidney Beans have 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 7.6 times more Vitamin B9, more Vitamin C and 3.5 times more Vitamin K than Cereal Coffee Substitute.
• While 7 oz of Cereal Coffee Substitute Powder contain 8.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.7 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Cereal Coffee Substitute have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Cereal Coffee Substitute Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Cereal Coffee Substitute:

• 7 ounces of Red Kidney Beans have 1.4 times more Calcium, 3.4 times more Copper, 1.5 times more Iron and 5.5 times more Zinc than Cereal Coffee Substitute.
• While 7 oz of Cereal Coffee Substitute Powder contain 1.8 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium, 20 times more Selenium and 6.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereal Coffee Substitute contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 4.3 times more Omega 3 and 3.7 times more Protein than Cereal Coffee Substitute.
• While 7 oz of Cereal Coffee Substitute Powder contain 2.4 times more Fat, 5 times more Omega 6, 1.3 times more Carbohydrate, 2.2 times more Sugars and 1.5 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereal Coffee Substitute offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6