Comparing Nutrients in 300 calories Canned Kidney Beans VS Black Tea, Ready-to-drink, Lemon, Sweetened

Weight per 300 calories

• Canned Kidney Beans: 357g
• Black Tea, Ready-to-drink, Lemon, Sweetened: 667g

Canned Kidney Beans have 1.9 times more energy per 100g than Black Tea, Ready-to-drink, Lemon, Sweetened. It has average energy density when compared to other foods. Black Tea, Ready-to-drink, Lemon, Sweetened having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Black Tea, Ready-to-drink, Lemon, Sweetened?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Black Tea, Ready-to-drink, Lemon, Sweetened	0%	4%	96%

Macro Nutrients

	Canned Kidney Beans	Black Tea, Ready-to-drink, Lemon, Sweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	55.4% 72g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	87.3% 63.3g	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	44% 31.8g	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	% 24g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 7.47g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	0% 0g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Black Tea, Ready-to-drink, Lemon, Sweetened	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	0% 0mg	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	32% 129μg	0% 0μg	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	4.76% 4.3mg	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	0.48% 0.071mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Black Tea, Ready-to-drink, Lemon, Sweetened	Recommended Dietary Allowance
Calcium	12% 121mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	4.44% 0.04mg	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	52.2% 4.18mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	1.6% 6.67mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	32.8% 0.75mg	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	46% 321mg	0.95% 6.67mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	2.75% 93mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	0.61% 0.067mg	11mg per day for Men 19-50 years
Water	7.53% 279g	16% 593g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Black Tea, Ready-to-drink, Lemon, Sweetened:

• Canned All Types Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Black Tea, Ready-to-drink, Lemon, Sweetened.
• Both Canned All Types Kidney Beans as well as Black Tea, Ready-to-drink, Lemon, Sweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Black Tea, Ready-to-drink, Lemon, Sweetened:

• Canned All Types Kidney Beans have 4.6 times more Calcium, 12.1 times more Copper, more Iron, 14.5 times more Magnesium, 48.2 times more Phosphorus, 9.1 times more Potassium, more Selenium, 52.9 times more Sodium and 24.6 times more Zinc than Black Tea, Ready-to-drink, Lemon, Sweetened.
• While Black Tea, Ready-to-drink, Lemon, Sweetened contains 1.3 times more Manganese and 2.1 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have more Omega 3, more Fiber and more Protein than Black Tea, Ready-to-drink, Lemon, Sweetened.
• While Black Tea, Ready-to-drink, Lemon, Sweetened contains 1.4 times more Carbohydrate, 9.6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Black Tea, Ready-to-drink, Lemon, Sweetened have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Black Tea, Ready-to-drink, Lemon, Sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.