Comparing Nutrients in 1 pound Unsweetened Lemon Instant Tea VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Canned Kidney Beans	Recommended Dietary Allowance
Energy	54% 1565kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	11.6% 8.4g	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	% 8.4g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	60% 33.6g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	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	6.43% 0.077mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	236% 11.8mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	26% 0.34mg	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	69% 277μg	41% 163μg	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	6.05% 5.44mg	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	2.72% 0.41mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Lemon Instant Tea	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	68% 0.61mg	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	42.5% 3.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	6049% 139mg	33% 0.76mg	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	69.3% 485mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	461% 15663mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Unsweetened Lemon Instant Tea vs Canned Kidney Beans:

• Unsweetened Lemon Instant Tea has 10.9 times more Vitamin B2, 15 times more Vitamin B3, 18.8 times more Vitamin B5, 3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.8 times more Vitamin B1, more Vitamin C and more Vitamin K than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Unsweetened Lemon Instant Tea vs Canned Kidney Beans:

• Unsweetened Lemon Instant Tea has 2.5 times more Copper, 5.1 times more Magnesium, 182.6 times more Manganese, 14.6 times more Potassium, 3.3 times more Selenium and 2.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Iron, 5.4 times more Sodium and 18.1 times more Water than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Canned All Types Kidney Beans have similar amounts of Calcium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unsweetened Lemon Instant Tea has 4.1 times more Energy, 5.4 times more Carbohydrate, 2.4 times more Sugars and 1.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Omega 3 than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Canned All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Unsweetened Lemon Instant Tea as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.