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

Weight per 100 calories

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 313g
• Red Kidney Beans: 29.7g

Raw Red Kidney Beans have 10.5 times more energy per unit of mass than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink, which is high in comparison to other foods. COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	14% 18g	130g per day for Men 19-50 years
Sugars	26.3% 19g	0.86% 0.62g	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	14% 10g	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	% 6.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.63g	NA	g per day for Men 19-50 years
Fiber	0% 0g	12% 4.5g	38g per day for Men 19-50 years
Protein	0% 0g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	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	2.86% 0.034mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.8% 0.48mg	9.06% 0.12mg	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	29.2% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	118% 2.84μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.34mg	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	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.31% 3.13mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	4.84% 194μg	0.016% 0.65μg	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	3.5% 0.28mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	14.3% 0.33mg	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	0.45% 3.13mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	1.65% 56.3mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	0.28% 0.031mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	7.76% 287g	0.094% 3.5g	3700g per day for Men 19-50 years

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

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 7.8 times more Vitamin B3, 4.1 times more Vitamin B6 and more Vitamin B12 than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 5.2 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.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

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

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 296.8 times more Fluoride, 36.9 times more Sodium and 82.4 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 7.9 times more Calcium, more Copper, 7.1 times more Iron, more Magnesium, more Manganese, 38.6 times more Phosphorus, 7.2 times more Potassium, more Selenium and 26.5 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.

Comparison of macro-nutrients per 100 calories:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 1.3 times more Carbohydrate and 30.6 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain more Omega 3, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Raw Red Kidney Beans have similar amounts of Energy per 100 kcal.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.