Comparing Nutrients in 1 kilogram Red Kidney Beans VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Energy	116% 3370kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	23% 29.7g	130g per day for Men 19-50 years
Sugars	29% 21g	27% 19.7g	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	13.8% 10g	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	% 9.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	400% 152g	31.6% 12g	38g per day for Men 19-50 years
Protein	402% 225g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	32.3% 0.42mg	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	985% 3940μg	72.5% 290μg	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	50% 45mg	31% 28mg	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	14% 2.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	201% 241μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	83% 830mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	27.8% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	54.3% 1.25mg	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	580% 4060mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	26% 956g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Iceberg Lettuce per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Iceberg Lettuce:

• 1 kilogram of Red Kidney Beans has 14.8 times more Vitamin B1, 8.6 times more Vitamin B2, 17.2 times more Vitamin B3, 8.6 times more Vitamin B5, 9.5 times more Vitamin B6, 13.6 times more Vitamin B9 and 1.6 times more Vitamin C than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains more Vitamin A and 4.3 times more Vitamin K than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Red Kidney Beans as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Iceberg Lettuce:

• 1 kilogram of Red Kidney Beans has 4.6 times more Calcium, 28 times more Copper, 16.3 times more Iron, 19.7 times more Magnesium, 8.9 times more Manganese, 20.3 times more Phosphorus, 9.6 times more Potassium, 32 times more Selenium and 18.6 times more Zinc than Iceberg Lettuce.
• While 1 kg of Raw Iceberg Lettuce contains 8.1 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 24.1 times more Energy, 6.9 times more Omega 3, 20.6 times more Carbohydrate, 12.7 times more Fiber and 25 times more Protein than Iceberg Lettuce.
• Both Red Kidney Beans and Iceberg Lettuce offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• Both Raw Red Kidney Beans as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in one kilogram.