Comparing Nutrients in 1 pound Red Kidney Beans VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Red Kidney Beans	Butterhead Lettuce	Recommended Dietary Allowance
Energy	52.7% 1529kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	7.8% 10g	130g per day for Men 19-50 years
Sugars	13% 9.53g	5.9% 4.26g	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	3.2% 2.3g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	181% 69g	13% 5g	38g per day for Men 19-50 years
Protein	182% 102g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	83.7% 753μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	28.6% 0.37mg	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	447% 1787μg	82.8% 331μg	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	22.7% 20.4mg	18.6% 16.8mg	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	6.35% 0.95mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	387% 464μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	37.6% 376mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	8.06% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	70.3% 5.62mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	35.3% 0.81mg	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	263% 1842mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.7% 434g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Butterhead Lettuce per 1 lb

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

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Butterhead Lettuce:

• 1 pound of Red Kidney Beans has 10.7 times more Vitamin B1, 3.5 times more Vitamin B2, 5.9 times more Vitamin B3, 5.2 times more Vitamin B5, 4.8 times more Vitamin B6, 5.4 times more Vitamin B9 and 1.2 times more Vitamin C than Butterhead Lettuce.
• While 1 lb of Raw Butterhead Lettuce contains more Vitamin A and 18.3 times more Vitamin K than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Butterhead Lettuce:

• 1 pound of Red Kidney Beans has 2.4 times more Calcium, 43.7 times more Copper, 5.4 times more Iron, 10.6 times more Magnesium, 6.2 times more Manganese, 12.3 times more Phosphorus, 5.7 times more Potassium, 5.3 times more Selenium and 14 times more Zinc than Butterhead Lettuce.
• While 1 lb of Raw Butterhead Lettuce contains 8.1 times more Water than Raw Red Kidney Beans.
• 1 pound of Butterhead Lettuce lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 25.9 times more Energy, 4.3 times more Omega 3, 27.5 times more Carbohydrate, 2.2 times more Sugars, 13.8 times more Fiber and 16.7 times more Protein than Butterhead Lettuce.
• 1 pound of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Red Kidney Beans as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in one pound.