Comparing Nutrients in 300 calories Powder Lemonade VS Royal Red Kidney Beans

Weight per 300 calories

• Powder Lemonade: 79.8g
• Royal Red Kidney Beans: 91g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Powder Lemonade or Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Powder Lemonade	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.84g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	2.6% 0.041g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	41% 53g	130g per day for Men 19-50 years
Sugars	104% 75.6g	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	19.3% 14g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 59.4g	NA	g per day for Men 19-50 years
Fiber	0.84% 0.32g	59.8% 22.7g	38g per day for Men 19-50 years
Protein	0% 0g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	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	1% 0.012mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.65% 0.1mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.96% 0.048mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	27.8% 0.36mg	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	1.2% 4.8μg	89.6% 358μg	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	35.4% 32mg	4.56% 4.1mg	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	0.74% 0.11mg	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

	Powder Lemonade	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	101% 0.91mg	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	1.9% 0.15mg	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	47% 197mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	0.56% 0.013mg	44% 1mg	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	0.46% 3.2mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	3.45% 117mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	0.87% 0.48μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	0.031% 1.14g	0.29% 11g	3700g per day for Men 19-50 years

Powder Lemonade VS Royal Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Powder Lemonade or Royal Red Kidney Beans?

Lets compare vitamin content per 300 calories of Powder Lemonade vs Royal Red Kidney Beans:

• 300 calories of Powder Lemonade have 7.8 times more Vitamin C than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 29.7 times more Vitamin B1, more Vitamin B2, 18.5 times more Vitamin B3, 14.8 times more Vitamin B5, 17.4 times more Vitamin B6 and 74.9 times more Vitamin B9 than Powder Lemonade.
• 300 calories of Powder Lemonade have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 300 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Powder Lemonade as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Powder Lemonade vs Royal Red Kidney Beans:

• 300 calories of Powder Lemonade have 1.6 times more Magnesium than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 7.5 times more Calcium, 25.4 times more Copper, 52.3 times more Iron, 79.2 times more Manganese, 116 times more Phosphorus, 10.5 times more Potassium and 30.4 times more Zinc than Powder Lemonade.
• 300 calories of Powder Lemonade lack sufficient amounts of Calcium, Copper, Iron, Manganese, Phosphorus, Potassium and Zinc
• Both Powder Lemonade as well as Raw Royal Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Powder Lemonade have 1.5 times more Carbohydrate than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 3.3 times more Omega 3, 71.1 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade and Royal Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Powder Lemonade provide inadequate amounts of Omega 3, Fiber and Protein
• Both Powder Lemonade as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.