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Comparing Nutrients in 100 calories Romaine LettuceVS Boiled Kidney Beans

Weight per 100 calories

Romaine Lettuce
588g
Boiled Kidney Beans
78.7g

Boiled All Types Kidney Beans have 7.5 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is average in comparison to other foods. Romaine Lettuce having very low energy density.

Which food has more nutrients per 100 calories - Romaine Lettuce or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Romaine Lettuce
24%
13%
63%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.8%1.76g
Fat
0.41%0.39g
1.76 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.72%0.23g
Saturated Fat
0.18%0.057g
0.23 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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41.5%0.66g
Omega 3
8.37%0.13g
0.66 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.63%0.28g
Omega 6
0.5%0.085g
0.28 gvs0.085 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.4g
Carbohydrate
14%18g
19.4 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.66%7g
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7 gvs0.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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6.5%4.7g
Fructose
NA
≤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]
4.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.3g
Glucose
NA
2.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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32.5%12.4g
Fiber
13.3%5.04g
12.4 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.24g
Protein
12%6.83g
7.24 gvs6.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

285%2565μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2565 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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35.3%0.42mg
Vitamin B1
10.5%0.13mg
Thiamine
0.42 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.3%0.39mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.39 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.5%1.84mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
1.84 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.7%0.84mg
Vitamin B5
3.46%0.17mg
Pantothenic acid
0.84 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.5%0.44mg
Vitamin B6
7.27%0.094mg
Pyridoxine
0.44 mgvs0.094 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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200%800μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
800 μgvs102 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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26%23.5mg
Vitamin C
1.05%0.94mg
Ascorbic acid
23.5 mgvs0.94 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.1%0.76mg
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
0.76 mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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502%603μg
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
603 μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

19.4%194mg
Calcium
2.76%27.6mg
194 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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31.4%0.28mg
Copper
19%0.17mg
0.28 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.3%5.7mg
Iron
22%1.75mg
5.7 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.6%82.4mg
Magnesium
7.87%33mg
82.4 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39.6%0.91mg
Manganese
14.7%0.34mg
0.91 mgvs0.34 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25.2%176mg
Phosphorus
15.5%109mg
176 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42.7%1453mg
Potassium
9.38%319mg
1453 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.28%2.35μg
Selenium
1.57%0.87μg
2.35 μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.14%47mg
Sodium
0.052%0.79mg
47 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.3%1.35mg
Zinc
7.16%0.79mg
1.35 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%557g
Water
1.42%52.7g
557 gvs52.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Romaine Lettuce vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Romaine Lettuce vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: