Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Powder Lemonade

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Powder Lemonade	0%	2%	98%

Macro Nutrients

	Canned Kidney Beans	Powder Lemonade	Recommended Dietary Allowance
Energy	29% 840kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	751% 976g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	1306% 947g	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	0% 0g	241% 175g	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	% 0g	% 27.5g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 744g	g per day for Men 19-50 years
Fiber	113% 43g	10.5% 4g	38g per day for Men 19-50 years
Protein	93% 52.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Powder Lemonade	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	20% 0.26mg	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	90% 360μg	15% 60μg	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	13.3% 12mg	443% 399mg	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	1.33% 0.2mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Powder Lemonade	Recommended Dietary Allowance
Calcium	34% 340mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	50% 0.45mg	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	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	588% 2470mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	6.96% 0.16mg	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	129% 900mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	21% 780g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Powder Lemonade per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Powder Lemonade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Powder Lemonade:

• 1 kilogram of Canned Kidney Beans has 7.7 times more Vitamin B1, more Vitamin B2, 3.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin K than Powder Lemonade.
• While 1 kg of Powder Lemonade contains 33.3 times more Vitamin C than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Powder Lemonade have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Powder Lemonade have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Powder Lemonade:

• 1 kilogram of Canned Kidney Beans has 1.7 times more Calcium, 3 times more Copper, 6.2 times more Iron, 10.5 times more Manganese, 22.5 times more Phosphorus, 1.6 times more Potassium, 5.8 times more Sodium, 4.6 times more Zinc and 54.6 times more Water than Powder Lemonade.
• While 1 kg of Powder Lemonade contains 9.1 times more Magnesium than Canned All Types Kidney Beans.
• 1 kilogram of Powder Lemonade lack sufficient amounts of Manganese, Phosphorus and Zinc
• Both Canned All Types Kidney Beans as well as Powder Lemonade lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.6 times more Omega 3, 10.8 times more Fiber and more Protein than Powder Lemonade.
• While 1 kg of Powder Lemonade contains 4.5 times more Energy, 3.8 times more Omega 6, 6.7 times more Carbohydrate, 51.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Powder Lemonade provide inadequate amounts of Fiber and Protein