Comparing Nutrients in 1 kilogram Powder Lemonade VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Powder Lemonade	California Red Kidney Beans	Recommended Dietary Allowance
Energy	130% 3760kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	751% 976g	460% 598g	130g per day for Men 19-50 years
Sugars	1306% 947g	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	241% 175g	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	% 27.5g	NA	g per day for Men 19-50 years
Sucrose	% 744g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	655% 249g	38g per day for Men 19-50 years
Protein	0% 0g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	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	12.5% 0.15mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	305% 3.97mg	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	15% 60μg	985% 3940μg	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	443% 399mg	50% 45mg	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	9.33% 1.4mg	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

	Powder Lemonade	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1222% 11mg	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	23.8% 1.9mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	588% 2470mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	435% 10mg	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	5.7% 40mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	3.18% 118g	3700g per day for Men 19-50 years

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

• Powder Lemonade has 8.9 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 35.3 times more Vitamin B1, more Vitamin B2, 15.8 times more Vitamin B3, 13 times more Vitamin B5, 15.3 times more Vitamin B6 and 65.7 times more Vitamin B9 than Powder Lemonade.
• Both Powder Lemonade as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Powder Lemonade has 1.5 times more Magnesium and 4.6 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.8 times more Calcium, 24.4 times more Copper, 49.2 times more Iron, 62.5 times more Manganese, 101.3 times more Phosphorus, 10.1 times more Potassium, 5.3 times more Selenium and 25.5 times more Zinc than Powder Lemonade.

Comparison of macro-nutrients per 1 kilogram:

• Powder Lemonade has 4.2 times more Fat, 7.5 times more Omega 6 and 1.6 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Omega 3, 62.3 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Powder Lemonade as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.