Comparing Nutrients in 100 calories Butterhead Lettuce VS Canned Kidney Beans

Weight per 100 calories

• Butterhead Lettuce: 769g
• Canned Kidney Beans: 119g

Canned All Types Kidney Beans have 6.5 times more energy per unit of mass than Raw Butterhead Lettuce, which is average in comparison to other foods. Butterhead Lettuce having very low energy density.

Which food has more nutrients per 100 calories - Butterhead Lettuce or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Butterhead Lettuce	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	3.04% 2.2g	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	5.4% 3.92g	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	% 3.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.2g	g per day for Men 19-50 years
Fiber	22.3% 8.46g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	142% 1277μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.5% 0.44mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	6.78% 0.088mg	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	140% 562μg	10.7% 43μg	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	31.6% 28.5mg	1.6% 1.43mg	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	9.23% 1.4mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	656% 787μg	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	27% 269mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	18% 0.16mg	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	119% 9.54mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	8.7% 0.2mg	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	36.3% 254mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	20% 736g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Butterhead Lettuce vs Canned Kidney Beans:

• Raw Butterhead Lettuce has 3.2 times more Vitamin B1, 7.9 times more Vitamin B2, 5.6 times more Vitamin B3, 7 times more Vitamin B5, 7.2 times more Vitamin B6, 13.1 times more Vitamin B9, 19.9 times more Vitamin C, 58.2 times more Vitamin E and 161.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw Butterhead Lettuce as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Butterhead Lettuce vs Canned Kidney Beans:

• Raw Butterhead Lettuce has 6.7 times more Calcium, 6.8 times more Iron, 3.1 times more Magnesium, 6.9 times more Manganese, 2.4 times more Phosphorus, 6.5 times more Potassium, 4.3 times more Selenium, 2.8 times more Zinc and 7.9 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Copper and 9.2 times more Sodium than Raw Butterhead Lettuce.

Comparison of macro-nutrients per 100 calories:

• Raw Butterhead Lettuce has 2.4 times more Fat, 6.5 times more Omega 3, 2.1 times more Omega 6, 3.3 times more Sugars, more Fructose, 1.7 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Raw Butterhead Lettuce and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Butterhead Lettuce as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.