Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS The COCA-COLA Company, Minute Maid, Lemonade

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
The COCA-COLA Company, Minute Maid, Lemonade	0%	0%	100%

Macro Nutrients

	Boiled California Red Kidney Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Energy	17% 492kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	37% 48g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	97% 37g	0% 0g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	0.22% 0.036mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	1.22% 0.016mg	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	73.4% 294μg	0.99% 3.97μg	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	5.3% 4.76mg	13.7% 12.3mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Calcium	26% 262mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	7.06% 0.064mg	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	148% 12mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	NA	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	77.7% 544mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	7.18% 266g	9.43% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs The COCA-COLA Company, Minute Maid, Lemonade:

• Boiled California Red Kidney Beans have 64.5 times more Vitamin B1, 20.7 times more Vitamin B2, 60 times more Vitamin B3, 26 times more Vitamin B6 and 74 times more Vitamin B9 than The COCA-COLA Company, Minute Maid, Lemonade.
• While The COCA-COLA Company, Minute Maid, Lemonade contains 2.6 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs The COCA-COLA Company, Minute Maid, Lemonade:

• Boiled California Red Kidney Beans have 33 times more Calcium, 18.1 times more Copper, more Iron, 24 times more Magnesium, 137 times more Phosphorus, 41.9 times more Potassium, 12 times more Selenium and 86 times more Zinc than The COCA-COLA Company, Minute Maid, Lemonade.
• While The COCA-COLA Company, Minute Maid, Lemonade contains 1.3 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans have 2.7 times more Energy, more Omega 3, 1.9 times more Carbohydrate, more Fiber and more Protein than The COCA-COLA Company, Minute Maid, Lemonade.
• Both Boiled California Red Kidney Beans as well as The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.