Comparing Nutrients in 1 kilogram Celtuce VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Celtuce	16%	13%	71%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Celtuce	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	NA	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	168% 219g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	245% 93g	38g per day for Men 19-50 years
Protein	15% 8.5g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Celtuce	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	194% 1750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	80% 1.04mg	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	115% 460μg	185% 740μg	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	217% 195mg	13.3% 12mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celtuce	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	39% 390mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	291% 2.62mg	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	68.8% 5.5mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	299% 6.88mg	111% 2.55mg	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	55.7% 390mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	82% 9mg	11mg per day for Men 19-50 years
Water	25.5% 945g	18% 670g	3700g per day for Men 19-50 years

Nutrient Comparison: Celtuce VS Boiled Royal Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Celtuce vs Boiled Royal Red Kidney Beans:

• 1 kilogram of Celtuce has more Vitamin A and 16.3 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 1.7 times more Vitamin B1, 2.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Celtuce.
• Both Celtuce and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Celtuce as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Celtuce vs Boiled Royal Red Kidney Beans:

• 1 kilogram of Celtuce has 2.7 times more Manganese and 1.4 times more Water than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 6.6 times more Copper, 5 times more Iron, 1.5 times more Magnesium, 3.6 times more Phosphorus, 1.3 times more Selenium and 3.3 times more Zinc than Raw Celtuce.
• Both Celtuce and Boiled Royal Red Kidney Beans contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Celtuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Royal Red Kidney Beans contains 6.8 times more Energy, 6 times more Carbohydrate, 5.5 times more Fiber and 11.2 times more Protein than Raw Celtuce.
• 1 kilogram of Celtuce provide inadequate amounts of Energy and Protein