Comparing Nutrients in 100 grams 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	12% 345kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.4% 78.5g	46% 59.8g	130g per day for Men 19-50 years
Sugars	6.23% 4.5g	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	13% 5g	65.5% 25g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	43.5% 24.4g	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	1.4% 0.017mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.17mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	30.5% 0.4mg	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	15.3% 61μg	99% 394μg	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	5% 4.5mg	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	0.6% 0.09mg	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	2.8% 28mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	122% 1.1mg	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	9.38% 0.75mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	1333% 30.7mg	43.5% 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	15.3% 107mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	102% 3453mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.