Comparing Nutrients in 500 calories Canned Kidney Beans VS Brewed Oolong Tea

Weight per 500 calories

• Canned Kidney Beans: 595g
• Brewed Oolong Tea: 50000g

Canned Kidney Beans have 84 times more energy per 100g than Brewed Oolong Tea. It has average energy density when compared to other foods. Brewed Oolong Tea having very low energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Brewed Oolong Tea?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Brewed Oolong Tea	0%	0%	100%

Macro Nutrients

	Canned Kidney Beans	Brewed Oolong Tea	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	0% 0g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	57.7% 75g	130g per day for Men 19-50 years
Sugars	15% 11g	0% 0g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 11g	% 0g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	0% 0g	38g per day for Men 19-50 years
Protein	55.5% 31g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Brewed Oolong Tea	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	53.6% 214μg	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	7.94% 7.14mg	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	0.79% 0.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Brewed Oolong Tea	Recommended Dietary Allowance
Calcium	20.2% 202mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	0% 0mg	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	87% 6.96mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	4565% 105mg	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	76.5% 536mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	176% 6000mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	100% 1500mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	12.6% 465g	1349% 49920g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Brewed Oolong Tea:

• Canned All Types Kidney Beans have 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.
• While Brewed Oolong Tea contains 12.3 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Brewed Oolong Tea have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Brewed Oolong Tea:

• Canned All Types Kidney Beans have more Copper, more Iron and more Selenium than Brewed Oolong Tea.
• While Brewed Oolong Tea contains 2.5 times more Calcium, 3.1 times more Magnesium, 105 times more Manganese, 4.3 times more Potassium, 1.8 times more Zinc and 107.5 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Brewed Oolong Tea have similar amounts of Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have more Omega 3, more Sugars, more Fiber and more Protein than Brewed Oolong Tea.
• Both Canned All Types Kidney Beans and Brewed Oolong Tea have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned All Types Kidney Beans as well as Brewed Oolong Tea have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.