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

Weight per 500 calories

• The COCA-COLA Company, Hi-C Flashin' Fruit Punch: 1111g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 2.8 times more energy per unit of mass than The COCA-COLA Company, Hi-C Flashin' Fruit Punch, which is average in comparison to other foods. The COCA-COLA Company, Hi-C Flashin' Fruit Punch having low energy density.

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

Macros Ratio

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

Macro Nutrients

	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	69.5% 90g	130g per day for Men 19-50 years
Sugars	192% 139g	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	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	0% 0g	99% 37.5g	38g per day for Men 19-50 years
Protein	0% 0g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Boiled California 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	0% 0mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	32.3% 0.42mg	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	74.6% 298μg	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	370% 333mg	5.38% 4.84mg	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	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

	The COCA-COLA Company, Hi-C Flashin' Fruit Punch	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	129% 1.17mg	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	0% 0mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	NA	55.8% 1.3mg	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% 0mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	5.93% 89mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	26.3% 972g	7.3% 270g	3700g per day for Men 19-50 years

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

• The COCA-COLA Company, Hi-C Flashin' Fruit Punch has 68.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 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.
• Both The COCA-COLA Company, Hi-C Flashin' Fruit Punch as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• The COCA-COLA Company, Hi-C Flashin' Fruit Punch has 5.5 times more Sodium and 3.6 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.

Comparison of macro-nutrients per 500 calories:

• The COCA-COLA Company, Hi-C Flashin' Fruit Punch has 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3, more Fiber and more Protein than The COCA-COLA Company, Hi-C Flashin' Fruit Punch.
• Both The COCA-COLA Company, Hi-C Flashin' Fruit Punch and Boiled California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both The COCA-COLA Company, Hi-C Flashin' Fruit Punch as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.