Comparing Nutrients in 300 calories Brewed Oolong Tea VS Boiled Kidney Beans

Weight per 300 calories

• Brewed Oolong Tea: 30000g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 127 times more energy per unit of mass than Brewed Oolong Tea, which is average in comparison to other foods. Brewed Oolong Tea having very low energy density.

Which food has more nutrients per 300 calories - Brewed Oolong Tea or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Brewed Oolong Tea	0%	0%	100%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Brewed Oolong Tea	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	41.4% 54g	130g per day for Men 19-50 years
Sugars	0% 0g	1.04% 0.76g	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	% 0g	NA	g per day for Men 19-50 years
Fiber	0% 0g	39.8% 15g	38g per day for Men 19-50 years
Protein	0% 0g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Brewed Oolong Tea	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brewed Oolong Tea	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	30% 300mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	56.7% 0.51mg	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	0% 0mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	2739% 63mg	44% 1mg	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	43% 300mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	60% 900mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	810% 29952g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Brewed Oolong Tea vs Boiled Kidney Beans:

• Brewed Oolong Tea has 13.2 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Brewed Oolong Tea.
• Both Brewed Oolong Tea as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Brewed Oolong Tea vs Boiled Kidney Beans:

• Brewed Oolong Tea has 3.6 times more Calcium, 3 times more Magnesium, 62 times more Manganese, 3.8 times more Potassium, 381 times more Sodium, 1.3 times more Zinc and 189.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Copper, more Iron and more Selenium than Brewed Oolong Tea.
• Both Brewed Oolong Tea and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans contain more Omega 3, more Fiber and more Protein than Brewed Oolong Tea.
• Both Brewed Oolong Tea and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Brewed Oolong Tea as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.