Comparing Nutrients in 100 grams Boiled Navy Beans VS The COCA-COLA Company, Minute Maid, Lemonade

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
The COCA-COLA Company, Minute Maid, Lemonade	0%	0%	100%

Macro Nutrients

	Boiled Navy Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Energy	4.83% 140kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0% 0g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	9.3% 12g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	16% 11.7g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.37g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	0% 0g	38g per day for Men 19-50 years
Protein	14.7% 8.23g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.8% 0.24mg	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	0.23% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	0.056% 0.009mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	0.31% 0.004mg	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	35% 140μg	0.25% 1μg	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	1% 0.9mg	3.44% 3.1mg	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	0.067% 0.01mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	The COCA-COLA Company, Minute Maid, Lemonade	Recommended Dietary Allowance
Calcium	6.9% 69mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	1.78% 0.016mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	29.5% 2.36mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	NA	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	20.6% 144mg	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	0.29% 10mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	1.72% 64g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS The COCA-COLA Company, Minute Maid, Lemonade per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Navy Beans versus 100 g of The COCA-COLA Company, Minute Maid, Lemonade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Navy Beans vs The COCA-COLA Company, Minute Maid, Lemonade:

• 100 grams of Boiled Navy Beans have 118.5 times more Vitamin B1, 22 times more Vitamin B2, 72.1 times more Vitamin B3, 34.5 times more Vitamin B6 and 140 times more Vitamin B9 than The COCA-COLA Company, Minute Maid, Lemonade.
• While 100 g of The COCA-COLA Company, Minute Maid, Lemonade contain 3.4 times more Vitamin C than Boiled Navy Beans.
• 100 grams of Boiled Navy Beans have insufficient amounts of Vitamin C
• 100 grams of The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled Navy Beans as well as The COCA-COLA Company, Minute Maid, Lemonade have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled Navy Beans vs The COCA-COLA Company, Minute Maid, Lemonade:

• 100 grams of Boiled Navy Beans have 34.5 times more Calcium, 13.1 times more Copper, more Iron, 26.5 times more Magnesium, 144 times more Phosphorus, 38.9 times more Potassium, 29 times more Selenium and 103 times more Zinc than The COCA-COLA Company, Minute Maid, Lemonade.
• While 100 g of The COCA-COLA Company, Minute Maid, Lemonade contain 1.4 times more Water than Boiled Navy Beans.
• 100 grams of The COCA-COLA Company, Minute Maid, Lemonade lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Navy Beans have 3 times more Energy, more Omega 3, 2.2 times more Carbohydrate, more Fiber and more Protein than The COCA-COLA Company, Minute Maid, Lemonade.
• While 100 g of The COCA-COLA Company, Minute Maid, Lemonade contain 31.5 times more Sugars than Boiled Navy Beans.
• 100 grams of The COCA-COLA Company, Minute Maid, Lemonade provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled Navy Beans as well as The COCA-COLA Company, Minute Maid, Lemonade provide inadequate amounts of Omega 6 in 100 grams.