Comparing Nutrients in 100 grams Boiled Kidney Beans VS Sweetened Mocha Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sweetened Mocha Instant Coffee	5%	31%	64%

Macro Nutrients

	Boiled Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Energy	4.38% 127kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	5.85% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	57% 74g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	80.3% 58.2g	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	17% 6.4g	5% 1.9g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	9.45% 5.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	1.04% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	4.23% 0.055mg	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	32.5% 130μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18.8% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0.67% 0.6mg	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	0.2% 0.03mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sweetened Mocha Instant Coffee	Recommended Dietary Allowance
Calcium	3.5% 35mg	27% 271mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	48.3% 0.44mg	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	27.8% 2.22mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	19.3% 0.45mg	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	19.7% 138mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	30.4% 1033mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	21% 317mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	8.73% 0.96mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Sweetened Mocha Instant Coffee:

• Boiled All Types Kidney Beans have 5.2 times more Vitamin B1, 2.1 times more Vitamin B2, 4.2 times more Vitamin B5, 2.2 times more Vitamin B6, 14.4 times more Vitamin B9, 2 times more Vitamin C and 5.6 times more Vitamin K than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 3.9 times more Vitamin B3 and more Vitamin B12 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Sweetened Mocha Instant Coffee have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Sweetened Mocha Instant Coffee:

• Boiled All Types Kidney Beans have more Iron and 39.4 times more Water than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 7.7 times more Calcium, 2 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 2.6 times more Potassium, 5.6 times more Selenium and 317 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sweetened Mocha Instant Coffee have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2.9 times more Omega 3, 3.4 times more Fiber and 1.6 times more Protein than Sweetened Mocha Instant Coffee.
• While Sweetened Mocha Instant Coffee contains 3.6 times more Energy, 31.7 times more Fat, 67.6 times more Saturated Fat, 9.2 times more Omega 6, 3.2 times more Carbohydrate and 181.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Sweetened Mocha Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.