Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Lemonade, powder, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Lemonade, powder, prepared with water	0%	2%	98%

Macro Nutrients

	Boiled California Red Kidney Beans	Lemonade, powder, prepared with water	Recommended Dietary Allowance
Energy	19.4% 562kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	4.07% 2.95g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 12.5g	g per day for Men 19-50 years
Fiber	111% 42g	0% 0g	38g per day for Men 19-50 years
Protein	74% 41.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Lemonade, powder, prepared with water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	0.14% 0.023mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	0.35% 0.005mg	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	84% 336μg	0% 0μg	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	6.05% 5.44mg	7.56% 6.8mg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Lemonade, powder, prepared with water	Recommended Dietary Allowance
Calcium	30% 299mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	5.54% 0.05mg	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	169% 13.5mg	0.57% 0.045mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	0.2% 0.005mg	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	88.8% 621mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	0.8% 27.2mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	0.41% 0.045mg	11mg per day for Men 19-50 years
Water	8.2% 304g	12% 437g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Lemonade, powder, prepared with water:

• Boiled California Red Kidney Beans have 129 times more Vitamin B1, more Vitamin B2, 108 times more Vitamin B3, 109.5 times more Vitamin B5, 104 times more Vitamin B6 and more Vitamin B9 than Lemonade, powder, prepared with water.
• While Lemonade, powder, prepared with water contains 1.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Lemonade, powder, prepared with water have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Lemonade, powder, prepared with water:

• Boiled California Red Kidney Beans have 16.5 times more Calcium, 26.3 times more Copper, 298 times more Iron, 4.8 times more Magnesium, 318 times more Manganese, more Phosphorus, 69.8 times more Potassium, more Selenium and 86 times more Zinc than Lemonade, powder, prepared with water.
• While Lemonade, powder, prepared with water contains 1.4 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans have 8.9 times more Energy, more Omega 3, 6.2 times more Carbohydrate, more Fiber and more Protein than Lemonade, powder, prepared with water.
• Both Boiled California Red Kidney Beans as well as Lemonade, powder, prepared with water have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.