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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Green Leaf Lettuce have more Vitamin A and 2 times more Vitamin C than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 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 Raw Green Leaf Lettuce.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Green Leaf Lettuce as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Green Leaf Lettuce have 8.1 times more Water than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 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 Raw Green Leaf Lettuce.
• 14 ounces of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw California Red Kidney Beans contain 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 Raw Green Leaf Lettuce.
• 14 ounces of Green Leaf Lettuce provide inadequate amounts of Energy
• Both Raw Green Leaf Lettuce as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.