Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Energy	19.4% 562kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.94g	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	6.26% 4.54g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	111% 42g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	74% 41.4g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	14.7% 0.19mg	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	84% 336μg	33% 132μg	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	6.05% 5.44mg	14% 12.7mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	30% 299mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	12.6% 0.11mg	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	169% 13.5mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	24.7% 0.57mg	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	88.8% 621mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.7% 434g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Iceberg Lettuce:

• Boiled California Red Kidney Beans have 3.1 times more Vitamin B1, 2.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains more Vitamin A and 2.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Iceberg Lettuce:

• Boiled California Red Kidney Beans have 3.7 times more Calcium, 11.6 times more Copper, 7.3 times more Iron, 6.9 times more Magnesium, 2.5 times more Manganese, 6.9 times more Phosphorus, 3 times more Potassium, 12 times more Selenium and 5.7 times more Zinc than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.4 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans have 8.9 times more Energy, 7.5 times more Carbohydrate, 7.8 times more Fiber and 10.1 times more Protein than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 1.6 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Iceberg Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.