Comparing Nutrients in 5 ounces California Red Kidney Beans VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%

Macro Nutrients

	California Red Kidney Beans	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Energy	16% 468kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	8.55% 11g	130g per day for Men 19-50 years
Sugars	NA	12% 8.66g	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	6.3% 4.56g	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	% 3.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	93% 35.3g	0% 0g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	16.7% 0.22mg	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	140% 558μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53.7% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	0% 0mg	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	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Calcium	27.6% 276mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.2% 88μg	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	166% 13.3mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	0% 0mg	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	82% 574mg	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	0.75% 25.5mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.52% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 5 ounces of California Red Kidney Beans have 48.1 times more Vitamin B1, more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin B9 and more Vitamin C than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 5 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain more Vitamin B12 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 5 ounces of California Red Kidney Beans have 195 times more Calcium, more Copper, 103.9 times more Iron, more Magnesium, more Manganese, 405 times more Phosphorus, 82.8 times more Potassium, more Selenium and 255 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 5 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 3.8 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
• 5 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 10.3 times more Energy, more Omega 3, 7.6 times more Carbohydrate, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 5 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw California Red Kidney Beans as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 6 in five ounces.