Comparing Nutrients in 100 calories Romaine Lettuce VS Canned Red Kidney Beans with Liquids

Weight per 100 calories

• Romaine Lettuce: 588g
• Canned Red Kidney Beans with Liquids: 124g

Canned Red Kidney Beans Solids and Liquids have 4.8 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.

Discover which food has more nutrients per 100 calories - Romaine Lettuce or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Romaine Lettuce	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	41.5% 0.66g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	14% 18.3g	130g per day for Men 19-50 years
Sugars	9.66% 7g	3.15% 2.3g	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	6.5% 4.7g	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	% 2.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.3g	g per day for Men 19-50 years
Fiber	32.5% 12.4g	14% 5.3g	38g per day for Men 19-50 years
Protein	13% 7.24g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	285% 2565μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.3% 0.39mg	6.36% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	7.6% 0.099mg	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	200% 800μg	7.1% 28.4μg	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	26% 23.5mg	1.1% 0.99mg	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	5.1% 0.76mg	0.16% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	502% 603μg	4.2% 5.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	19.4% 194mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	20% 0.18mg	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	71.3% 5.7mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.4mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	15.6% 0.36mg	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	25.2% 176mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	9.44% 321mg	3400mg per day for Men 19-50 years
Selenium	4.28% 2.35μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	21% 316mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	15% 557g	2.6% 96g	3700g per day for Men 19-50 years

Romaine Lettuce VS Canned Red Kidney Beans With Liquids Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Romaine Lettuce or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 100 calories of Romaine Lettuce vs Canned Red Kidney Beans with Liquids:

• 100 calories of Romaine Lettuce have more Vitamin A, 3.2 times more Vitamin B1, 4.8 times more Vitamin B2, 3 times more Vitamin B3, 5.2 times more Vitamin B5, 4.4 times more Vitamin B6, 28.2 times more Vitamin B9, 23.8 times more Vitamin C, 31 times more Vitamin E and 119.1 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• 100 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Cos Or Romaine Lettuce as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Romaine Lettuce vs Canned Red Kidney Beans with Liquids:

• 100 calories of Romaine Lettuce have 5.4 times more Calcium, 1.6 times more Copper, 3.7 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 1.3 times more Phosphorus, 4.5 times more Potassium, 1.7 times more Selenium, 1.8 times more Zinc and 5.8 times more Water than Canned Red Kidney Beans with Liquids.
• While 100 kcal of Canned Red Kidney Beans Solids and Liquids contain 6.7 times more Sodium than Raw Cos Or Romaine Lettuce.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Romaine Lettuce have 10.6 times more Omega 3, 3.1 times more Sugars, more Fructose and 2.3 times more Fiber than Canned Red Kidney Beans with Liquids.
• Both Romaine Lettuce and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Raw Cos Or Romaine Lettuce as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 100 calories.