Comparing Nutrients in 100 calories Red Kidney Beans VS Carbonated beverage, chocolate-flavored soda

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Carbonated beverage, chocolate-flavored soda: 238g

Red Kidney Beans have 8 times more energy per 100g than Carbonated beverage, chocolate-flavored soda. It has high energy density when compared to other foods. Carbonated beverage, chocolate-flavored soda having low energy density.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Carbonated beverage, chocolate-flavored soda?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Carbonated beverage, chocolate-flavored soda	0%	0%	100%

Macro Nutrients

	Red Kidney Beans	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	35% 25.5g	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	12% 4.5g	0% 0g	38g per day for Men 19-50 years
Protein	12% 6.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	0% 0mg	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	29.2% 117μg	0% 0μg	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	1.5% 1.34mg	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	0.42% 0.062mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	0.95% 9.52mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	3.44% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	0.57% 2.4mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	3.73% 0.086mg	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	17.2% 120mg	0.34% 2.4mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	0.43% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	5.74% 212g	3700g per day for Men 19-50 years

Red Kidney Beans VS Carbonated Beverage, Chocolate-flavored Soda Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Carbonated beverage, chocolate-flavored soda?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Carbonated beverage, chocolate-flavored soda:

• 100 calories of Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Carbonated beverage, chocolate-flavored soda.
• 100 calories of Carbonated beverage, chocolate-flavored soda have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Red Kidney Beans as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Carbonated beverage, chocolate-flavored soda:

• 100 calories of Red Kidney Beans have 2.6 times more Calcium, 6.7 times more Copper, 8.3 times more Iron, 17.2 times more Magnesium, 3.8 times more Manganese, 50.6 times more Phosphorus, 3.4 times more Potassium and 2.2 times more Zinc than Carbonated beverage, chocolate-flavored soda.
• While 100 kcal of Carbonated beverage, chocolate-flavored soda contain 60.9 times more Water than Raw Red Kidney Beans.
• 100 calories of Carbonated beverage, chocolate-flavored soda lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Red Kidney Beans as well as Carbonated beverage, chocolate-flavored soda lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have more Omega 3, more Fiber and more Protein than Carbonated beverage, chocolate-flavored soda.
• While 100 kcal of Carbonated beverage, chocolate-flavored soda contain 1.4 times more Carbohydrate and 40.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Carbonated beverage, chocolate-flavored soda offer comparable quantities of Energy per 100 calories.
• 100 calories of Carbonated beverage, chocolate-flavored soda provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Red Kidney Beans as well as Carbonated beverage, chocolate-flavored soda provide inadequate amounts of Omega 6 in 100 calories.