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

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Green Leaf Lettuce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.17% 150kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	172% 224g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	5.93% 4.3g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	245% 93g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	411% 3700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	95% 380μg	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	102% 92mg	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	14.7% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1053% 1263μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	36% 360mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	321% 2.9mg	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	108% 8.6mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	138% 3.18mg	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	41.4% 290mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	25.7% 950g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Green Leaf Lettuce has more Vitamin A, 1.3 times more Vitamin B2 and 7.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Green Leaf Lettuce.
• Both Green Leaf Lettuce and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Green Leaf Lettuce as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Green Leaf Lettuce has 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Calcium, 10 times more Copper, 3.5 times more Iron, 3.7 times more Magnesium, 1.3 times more Manganese, 4.7 times more Phosphorus, 2.2 times more Potassium, 2 times more Selenium and 4.8 times more Zinc than Raw Green Leaf Lettuce.
• 1 kilogram of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Leaf Lettuce has 1.8 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 8.3 times more Energy, 7.8 times more Carbohydrate, 7.2 times more Fiber and 6.7 times more Protein than Raw Green Leaf Lettuce.
• 1 kilogram of Green Leaf Lettuce provide inadequate amounts of Energy
• Both Raw Green Leaf Lettuce as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.