Comparing Nutrients in 1 kilogram Iceberg Lettuce VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Iceberg Lettuce	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	4.83% 140kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	114% 148g	130g per day for Men 19-50 years
Sugars	27% 19.7g	25.5% 18.5g	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	13.8% 10g	0% 0g	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	% 9.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 18.5g	g per day for Men 19-50 years
Fiber	31.6% 12g	113% 43g	38g per day for Men 19-50 years
Protein	16% 9g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	61.5% 0.8mg	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	72.5% 290μg	57.5% 230μg	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	31% 28mg	8.9% 8mg	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	12% 1.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	201% 241μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	18% 180mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	163% 1.47mg	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	51.3% 4.1mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	127% 2.9mg	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	28.6% 200mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	26% 956g	21% 780g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Iceberg Lettuce has more Vitamin A, 1.3 times more Vitamin B9, 3.5 times more Vitamin C and 5.9 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.6 times more Vitamin B1, 2.7 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Iceberg Lettuce.
• 1 kilogram of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Iceberg Lettuce as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Iceberg Lettuce has 1.2 times more Water than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.6 times more Calcium, 5.9 times more Copper, 3 times more Iron, 4.3 times more Magnesium, 2.3 times more Manganese, 5.3 times more Phosphorus, 1.8 times more Potassium, 11 times more Selenium, 25.6 times more Sodium and 4.1 times more Zinc than Raw Iceberg Lettuce.
• 1 kilogram of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Red Kidney Beans Solids and Liquids contains 5.8 times more Energy, 5 times more Carbohydrate, 3.6 times more Fiber and 5.8 times more Protein than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 and Sugars per one kilogram.
• 1 kilogram of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• Both Raw Iceberg Lettuce as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.