Comparing Nutrients in 7 ounces Canned Kidney Beans VS Unsweetened Lemon Instant Tea

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	5.75% 167kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	120% 156g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	12.4% 8.97g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	26% 9.92g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	76.5% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	103% 5.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	34% 0.44mg	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	18% 71.4μg	30.3% 121μg	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	2.65% 2.4mg	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	0.26% 0.04mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	73% 0.66mg	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	29% 2.32mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	2646% 61mg	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	25.5% 179mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	202% 6852mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.23% 8.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Unsweetened Lemon Instant Tea:

• Canned All Types Kidney Beans have 6.8 times more Vitamin B1, more Vitamin C and more Vitamin K than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 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.
• Both Canned All Types Kidney Beans as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Unsweetened Lemon Instant Tea:

• Canned All Types Kidney Beans have 1.2 times more Calcium, 1.6 times more Iron, 5.4 times more Sodium and 18.1 times more Water than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 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.
• Both Canned All Types Kidney Beans and Unsweetened Lemon Instant Tea have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 2.5 times more Omega 3 than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 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.
• Both Canned All Types Kidney Beans and Unsweetened Lemon Instant Tea have similar amounts of Fiber per 7 oz.
• Both Canned All Types Kidney Beans as well as Unsweetened Lemon Instant Tea have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.