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

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	178% 232g	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	260% 99g	38g per day for Men 19-50 years
Protein	0% 0g	180% 101g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Royal 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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	52.2% 8.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	121% 1.57mg	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	390% 1560μg	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	20% 18mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	441% 3.97mg	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	432% 34.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	191% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	157% 5342mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	9.86% 365g	1.28% 47.2g	3700g per day for Men 19-50 years

Nutrient Comparison: COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Royal Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink versus 14 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have more Vitamin B12 than Royal Red Kidney Beans.
• While 14 oz of Raw Royal Red Kidney Beans contain 35.5 times more Vitamin B1, more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin B9 and more Vitamin C than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 3.2 times more Sodium and 7.7 times more Water than Royal Red Kidney Beans.
• While 14 oz of Raw Royal Red Kidney Beans contain 131 times more Calcium, more Copper, 96.7 times more Iron, more Magnesium, more Manganese, 406 times more Phosphorus, 74.8 times more Potassium, more Selenium and 266 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Royal Red Kidney Beans contain 10.3 times more Energy, more Omega 3, 7.4 times more Carbohydrate, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 14 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.