Comparing Nutrients in 100 grams Fast-food Cola VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fast-food Cola	1%	0%	99%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Fast-food Cola	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.28% 37kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.021% 0.02g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.35% 9.56g	11% 14.5g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	0% 0g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	0.13% 0.07g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Fast-food Cola	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	5.7% 0.074mg	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	9% 36μg	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	1.33% 1.2mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fast-food Cola	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	0.11% 0.001mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	1.38% 0.11mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	0.087% 0.002mg	7.3% 0.17mg	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	1.43% 10mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	0.059% 2mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Fast-food Cola VS Canned Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Fast-food Cola versus 100 g of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fast-food Cola vs Canned Kidney Beans:

• 100 g of Canned All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin K than Carbonated Fast-food Cola.
• 100 grams of Fast-food Cola have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Carbonated Fast-food Cola as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Fast-food Cola vs Canned Kidney Beans:

• 100 g of Canned All Types Kidney Beans contain 17 times more Calcium, 135 times more Copper, 10.6 times more Iron, more Magnesium, 84 times more Manganese, 9 times more Phosphorus, 118.5 times more Potassium, 74 times more Sodium and 23 times more Zinc than Carbonated Fast-food Cola.
• Both Fast-food Cola and Canned Kidney Beans contain similar levels of Water per 100 grams.
• 100 grams of Fast-food Cola lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Carbonated Fast-food Cola as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fast-food Cola have 4.8 times more Sugars than Canned Kidney Beans.
• While 100 g of Canned All Types Kidney Beans contain 2.3 times more Energy, more Omega 3, 1.5 times more Carbohydrate, more Fiber and 74.6 times more Protein than Carbonated Fast-food Cola.
• 100 grams of Fast-food Cola provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Carbonated Fast-food Cola as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.