Comparing Nutrients in 1 pound Iceberg Lettuce VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Iceberg Lettuce	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	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	6.26% 4.54g	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	% 4.13g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 8.4g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	28% 0.36mg	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	33% 132μg	26% 104μg	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	14% 12.7mg	4.03% 3.63mg	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	5.44% 0.82mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	74% 0.67mg	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	23.2% 1.86mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	57.4% 1.3mg	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	13% 91mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.7% 434g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Iceberg Lettuce VS Canned Red Kidney Beans with Liquids per 1 lb

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

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

• 1 pound of Iceberg Lettuce has more Vitamin A, 1.3 times more Vitamin B9, 3.5 times more Vitamin C and 5.9 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.6 times more Vitamin B1, 2.7 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Iceberg Lettuce.
• 1 pound of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Iceberg Lettuce as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Iceberg Lettuce vs Canned Red Kidney Beans with Liquids:

• 1 pound of Iceberg Lettuce has 1.2 times more Water than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.6 times more Calcium, 5.9 times more Copper, 3 times more Iron, 4.3 times more Magnesium, 2.3 times more Manganese, 5.3 times more Phosphorus, 1.8 times more Potassium, 11 times more Selenium, 25.6 times more Sodium and 4.1 times more Zinc than Raw Iceberg Lettuce.
• 1 pound of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Red Kidney Beans Solids and Liquids contains 5.8 times more Energy, 5 times more Carbohydrate, 3.6 times more Fiber and 5.8 times more Protein than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 and Sugars per one pound.
• 1 pound of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• Both Raw Iceberg Lettuce as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.