Comparing Nutrients in 100 grams Canned Kidney Beans VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%

Macro Nutrients

	Canned Kidney Beans	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Energy	2.9% 84kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.065% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	6.03% 7.84g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	8.43% 6.1g	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	0% 0g	4.44% 3.22g	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	% 0g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 0.2g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	0% 0g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	9.8% 1.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	11.8% 0.15mg	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	9% 36μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	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	0.13% 0.02mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	14.6% 1.17mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	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	13% 90mg	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g 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 100 grams of Canned Kidney Beans vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 100 grams of Canned Kidney Beans have 10.5 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9 and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 100 g of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 3.8 times more Vitamin B3, 2.1 times more Vitamin B6 and more Vitamin B12 than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin B12
• 100 grams of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink:

• 100 grams of Canned Kidney Beans have 34 times more Calcium, more Copper, 13 times more Iron, more Magnesium, more Manganese, 90 times more Phosphorus, 13.2 times more Potassium, 7 times more Sodium and 46 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both Canned Kidney Beans and COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain similar levels of Water per 100 grams.
• 100 grams of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Canned All Types Kidney Beans as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 2.6 times more Energy, more Omega 3, 1.8 times more Carbohydrate, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• While 100 g of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink contain 3.3 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• 100 grams of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink provide inadequate amounts of Omega 6 in 100 grams.