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

Weight per 300 calories

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 938g
• Boiled Red Kidney Beans: 236g

Boiled Red Kidney Beans have 4 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.

Discover which food has more nutrients per 300 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled Red 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	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.5% 0.25g	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	41.4% 54g	130g per day for Men 19-50 years
Sugars	79% 57.3g	1.04% 0.76g	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	41.6% 30g	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	% 20.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.88g	NA	g per day for Men 19-50 years
Fiber	0% 0g	46% 17.5g	38g per day for Men 19-50 years
Protein	0% 0g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled 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	8.6% 0.1mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	63.5% 0.57mg	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	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	49% 1.13mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	0.85% 0.094mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	23.3% 862g	4.27% 158g	3700g per day for Men 19-50 years

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Boiled Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Boiled Red Kidney Beans?

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

• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 10.7 times more Vitamin B3, 5.1 times more Vitamin B6 and more Vitamin B12 than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 3.7 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 83.3 times more Sodium and 5.4 times more Water than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 7.1 times more Calcium, more Copper, 8.2 times more Iron, more Magnesium, more Manganese, 35.8 times more Phosphorus, 5.6 times more Potassium and 27 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 1.4 times more Carbohydrate and 75.8 times more Sugars than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red 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 Boiled Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.