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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
The COCA-COLA Company, Minute Maid, Lemonade	0%	0%	100%

Macro Nutrients

	Boiled Red Kidney Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Energy	17.4% 504kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0% 0g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	37% 48g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	77.3% 29.4g	0% 0g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	53% 0.64mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	0.22% 0.036mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Calcium	11% 111mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	146% 11.7mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	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	80.5% 564mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	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	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS The COCA-COLA Company, Minute Maid, Lemonade per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of The COCA-COLA Company, Minute Maid, Lemonade to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Red Kidney Beans have 80 times more Vitamin B1, 19.3 times more Vitamin B2, 64.2 times more Vitamin B3, 30 times more Vitamin B6, 130 times more Vitamin B9 and more Vitamin K than The COCA-COLA Company, Minute Maid, Lemonade.
• While 14 oz of The COCA-COLA Company, Minute Maid, Lemonade contain 2.6 times more Vitamin C than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Boiled Red Kidney Beans have 14 times more Calcium, 15.1 times more Copper, more Iron, 22.5 times more Magnesium, 142 times more Phosphorus, 40.3 times more Potassium, 12 times more Selenium and 107 times more Zinc than The COCA-COLA Company, Minute Maid, Lemonade.
• While 14 oz of The COCA-COLA Company, Minute Maid, Lemonade contain 1.3 times more Water than Boiled Red Kidney Beans.
• 14 ounces of The COCA-COLA Company, Minute Maid, Lemonade lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 2.8 times more Energy, more Omega 3, 1.9 times more Carbohydrate, more Fiber and more Protein than The COCA-COLA Company, Minute Maid, Lemonade.
• While 14 oz of The COCA-COLA Company, Minute Maid, Lemonade contain 36.5 times more Sugars than Boiled Red Kidney Beans.
• 14 ounces of The COCA-COLA Company, Minute Maid, Lemonade provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled Red Kidney Beans as well as The COCA-COLA Company, Minute Maid, Lemonade provide inadequate amounts of Omega 6 in 14 ounces.