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Comparing Nutrients in 1 pound Romaine LettuceVS Boiled California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Romaine Lettuce
24%
13%
63%
Boiled California Red Kidney Beans
29%
1%
70%
1 lb ▼

Macro Nutrients

2.66%77kcal
Energy
19.4%562kcal
77 kcalvs562 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.36g
Fat
0.42%0.41g
1.36 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.55%0.18g
Saturated Fat
0.2%0.064g
0.18 gvs0.064 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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32%0.51g
Omega 3
9.07%0.15g
0.51 gvs0.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.25%0.21g
Omega 6
0.53%0.091g
0.21 gvs0.091 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.5%15g
Carbohydrate
78%102g
15 gvs102 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.45%5.4g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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5%3.63g
Fructose
NA
≤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]
3.63 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.77g
Glucose
NA
1.77 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g
Fiber
111%42g
9.53 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.96%5.58g
Protein
74%41.4g
5.58 gvs41.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

220%1978μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1978 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27.2%0.33mg
Vitamin B1
48.8%0.59mg
Thiamine
0.33 mgvs0.59 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.4%0.3mg
Vitamin B2
21.6%0.28mg
Riboflavin
0.3 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.87%1.4mg
Vitamin B3
15.3%2.45mg
Niacin, nicotinic acid, niacinamide
1.4 mgvs2.45 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.64mg
Vitamin B5
20%0.99mg
Pantothenic acid
0.64 mgvs0.99 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg
Vitamin B6
36.3%0.47mg
Pyridoxine
0.34 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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154%617μg
Vitamin B9
84%336μg
Folates and Folic Acid
617 μgvs336 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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20%18mg
Vitamin C
6.05%5.44mg
Ascorbic acid
18 mgvs5.44 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.93%0.59mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.59 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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387%465μg
Vitamin K
NA
Phytomenadione or phylloquinone
465 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15%150mg
Calcium
30%299mg
150 mgvs299 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.22mg
Copper
146%1.3mg
0.22 mgvs1.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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55%4.4mg
Iron
169%13.5mg
4.4 mgvs13.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%63.5mg
Magnesium
52%218mg
63.5 mgvs218 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30.6%0.7mg
Manganese
62.7%1.44mg
0.7 mgvs1.44 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19.4%136mg
Phosphorus
88.8%621mg
136 mgvs621 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33%1120mg
Potassium
56%1901mg
1120 mgvs1901 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.3%1.8μg
Selenium
9.9%5.44μg
1.8 μgvs5.44 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.4%36.3mg
Sodium
1.2%18mg
36.3 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.5%1.04mg
Zinc
35.5%3.9mg
1.04 mgvs3.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.6%429g
Water
8.2%304g
429 gvs304 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Romaine Lettuce vs Boiled California Red Kidney Beans:
Comparing minerals per 1 pound for Romaine Lettuce vs Boiled California Red Kidney Beans:
Comparison of macro-nutrients per 1 pound:



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