Comparing Nutrients in 7 ounces COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	8.8% 6.4g	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	% 4.37g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	0% 0g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	0% 0g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled 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	1.8% 0.022mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	16% 0.21mg	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	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75.2% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	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

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.2% 2mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	3.08% 123μg	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	2.23% 0.18mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	22% 0.51mg	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	0.28% 2mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.93% 182g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Boiled Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink versus 7 oz of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Boiled Royal Red Kidney Beans:

• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 2.8 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 8.6 times more Vitamin B1, more Vitamin B2, more Vitamin B5 and more Vitamin B9 than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Boiled Royal Red Kidney Beans:

• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have 8.4 times more Sodium and 1.4 times more Water than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 44 times more Calcium, more Copper, 30.8 times more Iron, more Magnesium, more Manganese, 142 times more Phosphorus, 21 times more Potassium, more Selenium and 90 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 7 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 7 ounces:

• 7 oz of Boiled Royal Red Kidney Beans contain 3.8 times more Energy, more Omega 3, 2.8 times more Carbohydrate, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• 7 ounces of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.