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

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	5% 145kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.6% 0.44g	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	204% 265g	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	205% 115g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	138% 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	446% 1783μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	0.41% 0.045mg	110% 12mg	11mg per day for Men 19-50 years
Water	11.3% 417g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink versus 1 lb of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has more Vitamin B12 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 35.5 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.
• 1 pound of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one pound.

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

• 1 pound of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 3.2 times more Sodium and 7.7 times more Water than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 131 times more Calcium, more Copper, 96.7 times more Iron, more Magnesium, more Manganese, 406 times more Phosphorus, 74.8 times more Potassium, more Selenium and 266 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 1 pound of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Royal Red Kidney Beans contains 10.3 times more Energy, more Omega 3, 7.4 times more Carbohydrate, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 1 pound of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.