Comparing Nutrients in 7 ounces Cola VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cola	0%	5%	95%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cola	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	91% 119g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	16% 11.6g	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	% 8.14g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	130% 49.4g	38g per day for Men 19-50 years
Protein	0% 0g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cola	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	60.6% 0.79mg	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	195% 782μg	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	0% 0mg	9.92% 8.93mg	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

	Cola	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.2% 2mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	1.54% 0.014mg	243% 2.2mg	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	0.5% 0.04mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	0.26% 0.006mg	86.3% 2mg	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	2.55% 18mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cola VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cola versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cola vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Regular Carbonated Cola.
• 7 ounces of Cola have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Regular Carbonated Cola as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cola vs California Red Kidney Beans:

• 7 ounces of Cola have 7.6 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 195 times more Calcium, 157.1 times more Copper, 467.5 times more Iron, more Magnesium, 333.3 times more Manganese, 45 times more Phosphorus, 298 times more Potassium, 32 times more Selenium and 28.3 times more Zinc than Regular Carbonated Cola.
• 7 ounces of Cola lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 7.9 times more Energy, more Omega 3, 5.8 times more Carbohydrate, more Fiber and more Protein than Regular Carbonated Cola.
• 7 ounces of Cola provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Regular Carbonated Cola as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.