Comparing Nutrients in 100 calories Boiled Kidney Beans VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 313g

Boiled Kidney Beans have 4 times more energy per 100g than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink. It has average energy density when compared to other foods. COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink having low energy density.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%

Macro Nutrients

	Boiled Kidney Beans	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	19% 24.5g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	26.3% 19g	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	14% 10g	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	% 6.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.63g	g per day for Men 19-50 years
Fiber	13.3% 5.04g	0% 0g	38g per day for Men 19-50 years
Protein	12% 6.83g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	2.86% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	36.8% 0.48mg	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	25.6% 102μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	118% 2.84μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.05% 0.94mg	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	0.16% 0.024mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.31% 3.13mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.84% 194μg	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	22% 1.75mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	0% 0mg	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	15.5% 109mg	0.45% 3.13mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	1.65% 56.3mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	8.75% 131mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	0.28% 0.031mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	7.76% 287g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• Boiled All Types Kidney Beans have 3.7 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contains 10.7 times more Vitamin B3, 5.1 times more Vitamin B6 and more Vitamin B12 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• Boiled All Types Kidney Beans have 8.8 times more Calcium, more Copper, 6.2 times more Iron, more Magnesium, more Manganese, 34.8 times more Phosphorus, 5.7 times more Potassium, more Selenium and 25.2 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contains 166.7 times more Sodium and 5.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have more Omega 3, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contains 1.4 times more Carbohydrate and 75.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have similar amounts of Energy per 100 kcal.
• Both Boiled All Types Kidney Beans as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.