Comparing Nutrients in 1 pound Romaine Lettuce VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Romaine Lettuce	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	2.66% 77kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	79.6% 103g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	2% 1.45g	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	5% 3.63g	NA	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	220% 1978μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	42% 0.54mg	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	154% 617μg	147% 590μg	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	20% 18mg	6.05% 5.44mg	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	3.93% 0.59mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 465μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	122% 1.1mg	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	55% 4.4mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	94% 2.16mg	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	19.4% 136mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Boiled Red Kidney Beans per 1 lb

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

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

• 1 pound of Romaine Lettuce has more Vitamin A, 3.3 times more Vitamin C and 12.2 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.2 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Romaine Lettuce have insufficient amounts of Vitamin B3
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Cos Or Romaine Lettuce as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Romaine Lettuce has 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 5 times more Copper, 3 times more Iron, 3.2 times more Magnesium, 3.1 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 3 times more Selenium and 4.7 times more Zinc than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Boiled Red Kidney Beans contain similar levels of Calcium per one pound.
• 1 pound of Romaine Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Red Kidney Beans contains 7.5 times more Energy, 1.5 times more Omega 3, 6.9 times more Carbohydrate, 3.5 times more Fiber and 7 times more Protein than Raw Cos Or Romaine Lettuce.
• 1 pound of Romaine Lettuce provide inadequate amounts of Energy
• Both Raw Cos Or Romaine Lettuce as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.