Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Royal Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Energy	51.5% 1492kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	204% 265g	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	297% 113g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	205% 115g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Royal 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	147% 1.77mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 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	446% 1783μg	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	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

	Royal Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	59.4% 594mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	493% 39.5mg	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% 5.03mg	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	180% 6105mg	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	3.93% 59mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11.7% 434g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Iceberg Lettuce per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal 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 Royal Red Kidney Beans vs Iceberg Lettuce:

• 1 pound of Royal Red Kidney Beans has 9.5 times more Vitamin B1, 9.6 times more Vitamin B2, 17.1 times more Vitamin B3, 8.6 times more Vitamin B5, 9.4 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 than Raw Royal Red Kidney Beans.
• 1 pound of Royal 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 Royal Red Kidney Beans as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Royal Red Kidney Beans has 7.3 times more Calcium, 40 times more Copper, 21.2 times more Iron, 19.7 times more Magnesium, 8.9 times more Manganese, 20.3 times more Phosphorus, 9.5 times more Potassium, 32 times more Selenium and 17.7 times more Zinc than Iceberg Lettuce.
• While 1 lb of Raw Iceberg Lettuce contains 8 times more Water than Raw Royal 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 Royal Red Kidney Beans has 23.5 times more Energy, 2.9 times more Omega 3, 19.6 times more Carbohydrate, 20.8 times more Fiber and 28.1 times more Protein than Iceberg Lettuce.
• 1 pound of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• Both Raw Royal Red Kidney Beans as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in one pound.