Comparing Nutrients in 300 calories Boiled Royal Red Kidney Beans VS The COCA-COLA Company, Minute Maid, Lemonade

Weight per 300 calories

• Boiled Royal Red Kidney Beans: 244g
• The COCA-COLA Company, Minute Maid, Lemonade: 652g

Boiled Royal Red Kidney Beans have 2.7 times more energy per 100g than The COCA-COLA Company, Minute Maid, Lemonade. It has average energy density when compared to other foods. The COCA-COLA Company, Minute Maid, Lemonade having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Royal Red Kidney Beans or The COCA-COLA Company, Minute Maid, Lemonade?

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
The COCA-COLA Company, Minute Maid, Lemonade	0%	0%	100%

Macro Nutrients

	Boiled Royal Red Kidney Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.41g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.7% 22.7g	0% 0g	38g per day for Men 19-50 years
Protein	41.3% 23g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	1.5% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	0.37% 0.059mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	2% 0.026mg	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	45% 180μg	1.63% 6.52μg	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	3.25% 2.93mg	22.5% 20.2mg	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% 0mg	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 Royal Red Kidney Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Calcium	10.7% 107mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	11.6% 0.1mg	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	84.5% 6.76mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	24.4% 102mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	NA	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	49.5% 346mg	0.93% 6.52mg	700mg per day for Men 19-50 years
Potassium	27% 922mg	1.9% 65.2mg	3400mg per day for Men 19-50 years
Selenium	5.32% 2.93μg	1.2% 0.65μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	2.6% 39mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	0.59% 0.065mg	11mg per day for Men 19-50 years
Water	4.4% 163g	15.5% 573g	3700g per day for Men 19-50 years

Boiled Royal Red Kidney Beans VS The COCA-COLA Company, Minute Maid, Lemonade Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Royal Red Kidney Beans or The COCA-COLA Company, Minute Maid, Lemonade?

Lets compare vitamin content per 300 calories of Boiled Royal Red Kidney Beans vs The COCA-COLA Company, Minute Maid, Lemonade:

• 300 calories of Boiled Royal Red Kidney Beans have 17.8 times more Vitamin B1, 8.4 times more Vitamin B2, 22.9 times more Vitamin B3, 9.7 times more Vitamin B6 and 27.7 times more Vitamin B9 than The COCA-COLA Company, Minute Maid, Lemonade.
• While 300 kcal of The COCA-COLA Company, Minute Maid, Lemonade contain 6.9 times more Vitamin C than Boiled Royal Red Kidney Beans.
• 300 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled Royal Red Kidney Beans as well as The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Royal Red Kidney Beans vs The COCA-COLA Company, Minute Maid, Lemonade:

• 300 calories of Boiled Royal Red Kidney Beans have 8.2 times more Calcium, 6.1 times more Copper, more Iron, 7.9 times more Magnesium, 53.1 times more Phosphorus, 14.1 times more Potassium and 33.7 times more Zinc than The COCA-COLA Company, Minute Maid, Lemonade.
• While 300 kcal of The COCA-COLA Company, Minute Maid, Lemonade contain 3.5 times more Water than Boiled Royal Red Kidney Beans.
• 300 calories of The COCA-COLA Company, Minute Maid, Lemonade lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled Royal Red Kidney Beans as well as The COCA-COLA Company, Minute Maid, Lemonade lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Royal Red Kidney Beans have more Omega 3, more Fiber and more Protein than The COCA-COLA Company, Minute Maid, Lemonade.
• While 300 kcal of The COCA-COLA Company, Minute Maid, Lemonade contain 1.5 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and The COCA-COLA Company, Minute Maid, Lemonade offer comparable quantities of Energy per 300 calories.
• 300 calories of The COCA-COLA Company, Minute Maid, Lemonade provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Royal Red Kidney Beans as well as The COCA-COLA Company, Minute Maid, Lemonade provide inadequate amounts of Omega 6 in 300 calories.