Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Boiled California Red Kidney Beans	Butterhead Lettuce	Recommended Dietary Allowance
Energy	42.8% 1240kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	17% 22.3g	130g per day for Men 19-50 years
Sugars	NA	13% 9.4g	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	7.03% 5.1g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	245% 93g	29% 11g	38g per day for Men 19-50 years
Protein	163% 91g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	63% 0.82mg	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	185% 740μg	183% 730μg	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	13.3% 12mg	41% 37mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	853% 1023μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	66% 660mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	17.8% 0.16mg	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	373% 30mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	78% 1.8mg	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	196% 1370mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	70% 2380mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	18% 669g	26% 956g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Butterhead Lettuce per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Butterhead Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Butterhead Lettuce:

• 1 kilogram of Boiled California Red Kidney Beans has 2.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Butterhead Lettuce.
• While 1 kg of Raw Butterhead Lettuce contains more Vitamin A and 3.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Butterhead Lettuce provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Butterhead Lettuce:

• 1 kilogram of Boiled California Red Kidney Beans has 1.9 times more Calcium, 18.1 times more Copper, 2.4 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium and 4.3 times more Zinc than Butterhead Lettuce.
• While 1 kg of Raw Butterhead Lettuce contains 1.4 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Butterhead Lettuce lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 9.5 times more Energy, 10 times more Carbohydrate, 8.5 times more Fiber and 6.8 times more Protein than Butterhead Lettuce.
• While 1 kg of Raw Butterhead Lettuce contains 2.6 times more Omega 3 than Boiled California Red Kidney Beans.
• 1 kilogram of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Boiled California Red Kidney Beans as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in one kilogram.