Comparing Nutrients in 1 pound Red Kidney Beans VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Energy	52.7% 1529kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	182% 102g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	37.6% 376mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	12.6% 0.11mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	6.2% 0.68mg	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 Iceberg Lettuce per 1 lb

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

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

• 1 pound of Red Kidney Beans has 14.8 times more Vitamin B1, 8.6 times more Vitamin B2, 17.2 times more Vitamin B3, 8.6 times more Vitamin B5, 9.5 times more Vitamin B6, 13.6 times more Vitamin B9 and 1.6 times more Vitamin C than Iceberg Lettuce.
• While 1 lb of Raw Iceberg Lettuce contains more Vitamin A and 4.3 times more Vitamin K than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A
• 1 pound of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Red Kidney Beans as well as Raw Iceberg 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 Iceberg Lettuce:

• 1 pound of Red Kidney Beans has 4.6 times more Calcium, 28 times more Copper, 16.3 times more Iron, 19.7 times more Magnesium, 8.9 times more Manganese, 20.3 times more Phosphorus, 9.6 times more Potassium, 32 times more Selenium and 18.6 times more Zinc than Iceberg Lettuce.
• While 1 lb of Raw Iceberg Lettuce contains 8.1 times more Water than Raw Red Kidney Beans.
• 1 pound of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 24.1 times more Energy, 6.9 times more Omega 3, 20.6 times more Carbohydrate, 12.7 times more Fiber and 25 times more Protein than Iceberg Lettuce.
• Both Red Kidney Beans and Iceberg Lettuce offer comparable quantities of Sugars per one pound.
• 1 pound of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• Both Raw Red Kidney Beans as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in one pound.