Comparing Nutrients in 14 ounces COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	68.4% 89g	130g per day for Men 19-50 years
Sugars	33.4% 24.3g	NA	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	17.6% 12.8g	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	% 8.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	0% 0g	97% 37g	38g per day for Men 19-50 years
Protein	0% 0g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled California 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	3.64% 0.044mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	31.8% 0.41mg	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	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	150% 3.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	6.15% 246μg	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	4.47% 0.36mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	55% 1.26mg	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	0.57% 3.97mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.86% 365g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Boiled California Red Kidney Beans:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 2.9 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 11.7 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin C than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Boiled California Red Kidney Beans:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 10.5 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 66 times more Calcium, more Copper, 33.1 times more Iron, more Magnesium, more Manganese, 137 times more Phosphorus, 23.3 times more Potassium, more Selenium and 86 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans contain 3.9 times more Energy, more Omega 3, 2.9 times more Carbohydrate, 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 as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.