Comparing Nutrients in 1 pound COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	California Red Kidney Beans	Recommended Dietary Allowance
Energy	5% 145kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	209% 271g	130g per day for Men 19-50 years
Sugars	38.2% 27.7g	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	20% 14.6g	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	% 9.98g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	0% 0g	297% 113g	38g per day for Men 19-50 years
Protein	0% 0g	197% 111g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	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	4.16% 0.05mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	139% 1.8mg	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	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	172% 4.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22.7% 20.4mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	554% 5mg	0.9mg per day for Men 19-50 years
Fluoride	7.03% 281μg	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	5.1% 0.41mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	197% 4.54mg	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	0.65% 4.54mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	0.41% 0.045mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11.3% 417g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs California Red Kidney Beans:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 48.1 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.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs California Red Kidney Beans:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 3.8 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 195 times more Calcium, more Copper, 103.9 times more Iron, more Magnesium, more Manganese, 405 times more Phosphorus, 82.8 times more Potassium, more Selenium and 255 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans contain 10.3 times more Energy, more Omega 3, 7.6 times more Carbohydrate, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.