Comparing Nutrients in 1 kilogram Romaine Lettuce VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Romaine Lettuce	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	5.86% 170kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	175% 228g	130g per day for Men 19-50 years
Sugars	16.4% 12g	4.4% 3.2g	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	11% 8g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	195% 74g	38g per day for Men 19-50 years
Protein	22% 12.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	484% 4360μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	92% 1.2mg	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	340% 1360μg	325% 1300μg	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	44.4% 40mg	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	8.67% 1.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	854% 1025μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	33% 330mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	269% 2.42mg	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	121% 9.7mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	207% 4.77mg	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	43% 300mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	25.6% 946g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Romaine Lettuce has more Vitamin A, 3.3 times more Vitamin C and 12.2 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.2 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Romaine Lettuce have insufficient amounts of Vitamin B3
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Cos Or Romaine Lettuce as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Romaine Lettuce has 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5 times more Copper, 3 times more Iron, 3.2 times more Magnesium, 3.1 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 3 times more Selenium and 4.7 times more Zinc than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Boiled Red Kidney Beans contain similar levels of Calcium per one kilogram.
• 1 kilogram of Romaine Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 7.5 times more Energy, 1.5 times more Omega 3, 6.9 times more Carbohydrate, 3.5 times more Fiber and 7 times more Protein than Raw Cos Or Romaine Lettuce.
• 1 kilogram of Romaine Lettuce provide inadequate amounts of Energy
• Both Raw Cos Or Romaine Lettuce as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.