Comparing Nutrients in 500 calories California Red Kidney Beans VS The COCA-COLA Company, Hi-C Flashin' Fruit Punch

Weight per 500 calories

• California Red Kidney Beans: 152g
• The COCA-COLA Company, Hi-C Flashin' Fruit Punch: 1111g

California Red Kidney Beans have 7.3 times more energy per 100g than The COCA-COLA Company, Hi-C Flashin' Fruit Punch. It has high energy density when compared to other foods. The COCA-COLA Company, Hi-C Flashin' Fruit Punch having low energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or The COCA-COLA Company, Hi-C Flashin' Fruit Punch?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
The COCA-COLA Company, Hi-C Flashin' Fruit Punch	0%	0%	100%

Macro Nutrients

	California Red Kidney Beans	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	192% 139g	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	99% 37.7g	0% 0g	38g per day for Men 19-50 years
Protein	66% 37g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	0% 0mg	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	149% 597μg	0% 0μg	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	7.58% 6.8mg	370% 333mg	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

	California Red Kidney Beans	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Recommended Dietary Allowance
Calcium	29.5% 295mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	0% 0mg	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	177% 14mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	5.93% 89mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.48% 18g	26.3% 972g	3700g per day for Men 19-50 years

California Red Kidney Beans VS The COCA-COLA Company, Hi-C Flashin' Fruit Punch Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or The COCA-COLA Company, Hi-C Flashin' Fruit Punch?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs The COCA-COLA Company, Hi-C Flashin' Fruit Punch:

• 500 calories of California Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.
• While 500 kcal of The COCA-COLA Company, Hi-C Flashin' Fruit Punch contain 48.9 times more Vitamin C than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of The COCA-COLA Company, Hi-C Flashin' Fruit Punch have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as The COCA-COLA Company, Hi-C Flashin' Fruit Punch have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs The COCA-COLA Company, Hi-C Flashin' Fruit Punch:

• 500 calories of California Red Kidney Beans have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium and more Zinc than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.
• While 500 kcal of The COCA-COLA Company, Hi-C Flashin' Fruit Punch contain 54.6 times more Water than Raw California Red Kidney Beans.
• 500 calories of The COCA-COLA Company, Hi-C Flashin' Fruit Punch lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw California Red Kidney Beans as well as The COCA-COLA Company, Hi-C Flashin' Fruit Punch lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have more Fiber and more Protein than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.
• While 500 kcal of The COCA-COLA Company, Hi-C Flashin' Fruit Punch contain 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and The COCA-COLA Company, Hi-C Flashin' Fruit Punch offer comparable quantities of Energy per 500 calories.
• 500 calories of The COCA-COLA Company, Hi-C Flashin' Fruit Punch provide inadequate amounts of Fiber and Protein
• Both Raw California Red Kidney Beans as well as The COCA-COLA Company, Hi-C Flashin' Fruit Punch provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.