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

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Romaine Lettuce	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	5.86% 170kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	5.7% 0.97g	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	449% 583g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	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	655% 249g	38g per day for Men 19-50 years
Protein	22% 12.3g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	854% 1025μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	33% 330mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	25.6% 946g	3.2% 119g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Romaine Lettuce versus 1 kg of Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Romaine Lettuce has more Vitamin A than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 5.4 times more Vitamin B1, 3.6 times more Vitamin B2, 6.7 times more Vitamin B3, 5.5 times more Vitamin B5, 5.4 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Royal Red Kidney Beans provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Romaine Lettuce have insufficient amounts of Vitamin B3
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Cos Or Romaine Lettuce as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Romaine Lettuce has 8 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 4 times more Calcium, 20.8 times more Copper, 9 times more Iron, 9.9 times more Magnesium, 7.2 times more Manganese, 13.5 times more Phosphorus, 5.4 times more Potassium, 8 times more Selenium and 11.6 times more Zinc than Raw Cos Or Romaine Lettuce.
• 1 kilogram of Romaine Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Royal Red Kidney Beans contains 19.4 times more Energy, 1.3 times more Omega 3, 17.7 times more Carbohydrate, 11.9 times more Fiber and 20.6 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 Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.