Comparing Nutrients in 1 pound Green Leaf Lettuce VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Green Leaf Lettuce	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.35% 68kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	11.6% 8.4g	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	2.7% 1.95g	0% 0g	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	% 1.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.4g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	11% 6.17g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	186% 1678μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	26% 0.34mg	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	43% 172μg	41% 163μg	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	46.4% 41.7mg	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	6.65% 1mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	68% 0.61mg	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	48.8% 3.9mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	33% 0.76mg	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	18.8% 132mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.6% 431g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Green Leaf Lettuce vs Canned Kidney Beans:

• Raw Green Leaf Lettuce has 1.6 times more Vitamin B2, 1.2 times more Vitamin B6, 7.7 times more Vitamin C, 11 times more Vitamin E and 30.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Vitamin B1 than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Canned All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Raw Green Leaf Lettuce as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Green Leaf Lettuce vs Canned Kidney Beans:

• Raw Green Leaf Lettuce has 1.5 times more Manganese and 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.7 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 3.1 times more Phosphorus, 1.5 times more Selenium, 10.6 times more Sodium and 2.6 times more Zinc than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Canned All Types Kidney Beans have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans contain 5.6 times more Energy, 1.4 times more Omega 3, 5.1 times more Carbohydrate, 2.4 times more Sugars, 3.3 times more Fiber and 3.8 times more Protein than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.