Comparing Nutrients in 7 ounces Instant Coffee VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Instant Coffee	14%	1%	85%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Instant Coffee	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 701kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	35% 45.2g	130g per day for Men 19-50 years
Sugars	0% 0g	0.88% 0.64g	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	0% 0g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	43.2% 24.2g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Instant Coffee	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	18.3% 0.24mg	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	0% 0μg	64.5% 258μg	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	0% 0mg	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Coffee	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	28% 280mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	53.4% 0.48mg	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	109% 8.75mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	155% 649mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	41% 0.95mg	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	86% 601mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	206% 7015mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Instant Coffee VS Boiled Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Instant Coffee vs Boiled Red Kidney Beans:

• 7 ounces of Instant Coffee have 1.3 times more Vitamin B2 and 48.7 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 20 times more Vitamin B1, 2.3 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin B9 and 4.4 times more Vitamin K than Regular Instant Coffee Powder.
• 7 ounces of Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin K
• Both Regular Instant Coffee Powder as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Instant Coffee vs Boiled Red Kidney Beans:

• 7 ounces of Instant Coffee have 5 times more Calcium, 1.5 times more Iron, 7.3 times more Magnesium, 3.6 times more Manganese, 2.1 times more Phosphorus, 8.8 times more Potassium, 10.5 times more Selenium and 18.5 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.7 times more Copper and 3.1 times more Zinc than Regular Instant Coffee Powder.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Instant Coffee have 2.8 times more Energy, 3.3 times more Carbohydrate and 1.4 times more Protein than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 11.2 times more Omega 3 and more Fiber than Regular Instant Coffee Powder.
• 7 ounces of Instant Coffee provide inadequate amounts of Omega 3 and Fiber
• Both Regular Instant Coffee Powder as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.