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

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	23.6% 685kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	35% 45.2g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	0.88% 0.64g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant 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	2.8% 0.034mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.5% 12.2mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.16mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	18.3% 0.24mg	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	30.3% 121μg	64.5% 258μg	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	2.65% 2.4mg	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	1.2% 0.18mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Lemon Instant Tea	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	47.6% 0.43mg	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	18.6% 1.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	2646% 61mg	37% 0.85mg	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	30.3% 212mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	202% 6852mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	3.6% 133g	3700g per day for Men 19-50 years

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

• Unsweetened Lemon Instant Tea has 9.6 times more Vitamin B2, 10.7 times more Vitamin B3, 11.8 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.4 times more Vitamin B1, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Unsweetened Lemon Instant Tea has 1.5 times more Copper, 3.3 times more Magnesium, 71.3 times more Manganese, 8.5 times more Potassium, 2.7 times more Selenium and 55 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Iron, 1.3 times more Phosphorus and 15.6 times more Water than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Boiled All Types Kidney Beans have similar amounts of Calcium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unsweetened Lemon Instant Tea has 2.7 times more Energy, 3.4 times more Carbohydrate and 14.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.2 times more Omega 3 and 1.3 times more Fiber than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Unsweetened Lemon Instant Tea as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.