Comparing Nutrients in 14 ounces Butterhead Lettuce VS 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	1.78% 51.6kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.85g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	10% 7.34g	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	2.8% 2.02g	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	% 1.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.34g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	45% 17g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	73.2% 659μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	22.6% 0.29mg	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	72.4% 290μg	35.7% 143μg	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	16.3% 14.7mg	5.3% 4.76mg	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	4.76% 0.71mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	338% 406μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	59.5% 0.54mg	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	61.5% 4.92mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	29% 0.67mg	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	18.7% 131mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	27.8% 945mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	10.3% 380g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Butterhead Lettuce vs Canned Kidney Beans:

• Raw Butterhead Lettuce has 1.2 times more Vitamin B2, 2 times more Vitamin B9, 3.1 times more Vitamin C, 9 times more Vitamin E and 25 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Vitamin B1 than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Canned All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Butterhead Lettuce as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Butterhead Lettuce vs Canned Kidney Beans:

• Raw Butterhead Lettuce has 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.4 times more Copper, 2.1 times more Magnesium, 2.7 times more Phosphorus, 1.5 times more Selenium, 59.2 times more Sodium and 2.3 times more Zinc than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Canned All Types Kidney Beans have similar amounts of Calcium, Iron, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans contain 6.5 times more Energy, 6.5 times more Carbohydrate, 2 times more Sugars, 3.9 times more Fiber and 3.9 times more Protein than Raw Butterhead Lettuce.
• Both Raw Butterhead Lettuce and Canned All Types Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Raw Butterhead Lettuce as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.