Comparing Nutrients in 1 pound Red Kidney Beans VS Powder Lemonade

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Powder Lemonade	0%	2%	98%

Macro Nutrients

	Red Kidney Beans	Powder Lemonade	Recommended Dietary Allowance
Energy	52.7% 1529kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	340% 443g	130g per day for Men 19-50 years
Sugars	13% 9.53g	592% 430g	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	109% 79.4g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 337g	g per day for Men 19-50 years
Fiber	181% 69g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	182% 102g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Powder Lemonade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	9.07% 0.12mg	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	447% 1787μg	6.8% 27.2μg	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	22.7% 20.4mg	201% 181mg	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	6.35% 0.95mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Powder Lemonade	Recommended Dietary Allowance
Calcium	37.6% 376mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	267% 1120mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	3.16% 0.073mg	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	263% 1842mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.18% 6.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Powder Lemonade per 1 lb

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

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

• 1 pound of Red Kidney Beans has 40.5 times more Vitamin B1, more Vitamin B2, 16.2 times more Vitamin B3, 13 times more Vitamin B5, 15.3 times more Vitamin B6, 65.7 times more Vitamin B9 and more Vitamin K than Powder Lemonade.
• While 1 lb of Powder Lemonade contains 8.9 times more Vitamin C than Raw Red Kidney Beans.
• 1 pound of Powder Lemonade have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Raw Red Kidney Beans as well as Powder Lemonade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 4.2 times more Calcium, 15.5 times more Copper, 35.2 times more Iron, 69.4 times more Manganese, 101.5 times more Phosphorus, 9.2 times more Potassium, 5.3 times more Selenium and 27.9 times more Zinc than Powder Lemonade.
• While 1 lb of Powder Lemonade contains 1.8 times more Magnesium and 4.3 times more Sodium than Raw Red Kidney Beans.
• 1 pound of Powder Lemonade lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 6.9 times more Omega 3, 38 times more Fiber and more Protein than Powder Lemonade.
• While 1 lb of Powder Lemonade contains 1.8 times more Omega 6, 1.6 times more Carbohydrate and 45.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Powder Lemonade offer comparable quantities of Energy per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Powder Lemonade provide inadequate amounts of Fiber and Protein