Comparing Nutrients in 300 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Canned Kidney Beans

Weight per 300 calories

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 938g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 2.6 times more energy per unit of mass than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink, which is average in comparison to other foods. COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink having low energy density.

Which food has more nutrients per 300 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	40% 51.8g	130g per day for Men 19-50 years
Sugars	79% 57.3g	9.1% 6.6g	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	41.6% 30g	0% 0g	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	% 20.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.88g	% 6.6g	g per day for Men 19-50 years
Fiber	0% 0g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	0% 0g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	20.3% 0.26mg	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	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	355% 8.53μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.76% 4.3mg	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	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	53.6% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	14.5% 581μg	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	10.5% 0.84mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	26% 0.6mg	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	1.34% 9.38mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	0.85% 0.094mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	23.3% 862g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Canned Kidney Beans:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 10 times more Vitamin B3, 5.4 times more Vitamin B6 and more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Canned Kidney Beans:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 3.1 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 13 times more Calcium, more Copper, 5 times more Iron, more Magnesium, more Manganese, 34.3 times more Phosphorus, 5 times more Potassium, more Selenium, 2.7 times more Sodium and 17.5 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.

Comparison of macro-nutrients per 300 calories:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 1.4 times more Carbohydrate, 8.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, 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 and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.