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

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Unsweetened Lemon Instant Tea	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23.6% 685kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	91% 119g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	NA	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	130% 49.4g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	California Red 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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.5% 12.2mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.16mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Lemon Instant Tea	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	2646% 61mg	86.3% 2mg	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	202% 6852mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Unsweetened Lemon Instant Tea has 2.5 times more Vitamin B2, 3 times more Vitamin B3 and 3.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 31.1 times more Vitamin B1, 1.8 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Unsweetened Lemon Instant Tea has 30.7 times more Manganese, 2.3 times more Potassium and 5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7 times more Calcium, 3.3 times more Copper, 12.5 times more Iron, 3.8 times more Phosphorus and 2.6 times more Zinc than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Raw California Red Kidney Beans have similar amounts of Magnesium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unsweetened Lemon Instant Tea has 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Omega 3, 5 times more Fiber and 3.3 times more Protein than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Unsweetened Lemon Instant Tea as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.