Comparing Nutrients in 14 ounces California Red Kidney Beans VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	California Red Kidney Beans	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	45% 1310kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	NA	4.27% 3.1g	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	2.35% 1.7g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	260% 99g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	173% 97g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	163% 1469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	27.5% 0.36mg	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	391% 1564μg	37.7% 151μg	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	20% 18mg	40.6% 36.5mg	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	NA	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	418% 501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	77.4% 774mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	12.8% 0.12mg	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	464% 37mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	43% 0.99mg	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	230% 1607mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Green Leaf Lettuce per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Green Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Green Leaf Lettuce:

• 14 ounces of California Red Kidney Beans have 7.6 times more Vitamin B1, 2.7 times more Vitamin B2, 5.5 times more Vitamin B3, 5.8 times more Vitamin B5, 4.4 times more Vitamin B6 and 10.4 times more Vitamin B9 than Green Leaf Lettuce.
• While 14 oz of Raw Green Leaf Lettuce contain more Vitamin A and 2 times more Vitamin C than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Green Leaf Lettuce:

• 14 ounces of California Red Kidney Beans have 5.4 times more Calcium, 37.9 times more Copper, 10.9 times more Iron, 12.3 times more Magnesium, 4 times more Manganese, 14 times more Phosphorus, 7.7 times more Potassium, 5.3 times more Selenium and 14.2 times more Zinc than Green Leaf Lettuce.
• While 14 oz of Raw Green Leaf Lettuce contain 8.1 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 22 times more Energy, 1.4 times more Omega 3, 20.8 times more Carbohydrate, 19.2 times more Fiber and 17.9 times more Protein than Green Leaf Lettuce.
• 14 ounces of Green Leaf Lettuce provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Raw Green Leaf Lettuce provide inadequate amounts of Omega 6 in 14 ounces.