Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Butterhead Lettuce

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Butterhead Lettuce: 2308g

Boiled California Red Kidney Beans have 9.5 times more energy per 100g than Butterhead Lettuce. It has average energy density when compared to other foods. Raw Butterhead Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Butterhead Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Boiled California Red Kidney Beans	Butterhead Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	5.23% 5.08g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	120% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	39.6% 51.5g	130g per day for Men 19-50 years
Sugars	NA	30% 21.7g	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	16.2% 11.8g	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	% 9.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	67% 25.4g	38g per day for Men 19-50 years
Protein	39.4% 22g	55.6% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3831μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	146% 1.9mg	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	44.8% 179μg	421% 1685μg	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	3.23% 2.9mg	95% 85.4mg	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	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1967% 2361μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	16% 160mg	80.8% 808mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	41% 0.37mg	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	90% 7.2mg	358% 28.6mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	180% 4.13mg	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	47.4% 331mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	162% 5492mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	25% 14μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	7.7% 115mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	4.38% 162g	59.6% 2207g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Butterhead Lettuce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Butterhead Lettuce?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Butterhead Lettuce:

• 300 kcal of Raw Butterhead Lettuce contain more Vitamin A, 4.2 times more Vitamin B1, 9.5 times more Vitamin B2, 6.3 times more Vitamin B3, 6.5 times more Vitamin B5, 7.5 times more Vitamin B6, 9.4 times more Vitamin B9 and 29.4 times more Vitamin C than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Butterhead Lettuce:

• 300 calories of Boiled California Red Kidney Beans have 1.9 times more Copper than Butterhead Lettuce.
• While 300 kcal of Raw Butterhead Lettuce contain 5.1 times more Calcium, 4 times more Iron, 2.6 times more Magnesium, 5.4 times more Manganese, 2.3 times more Phosphorus, 5.4 times more Potassium, 4.8 times more Selenium, 11.9 times more Sodium, 2.2 times more Zinc and 13.6 times more Water than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Butterhead Lettuce contain 24.7 times more Omega 3 and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Butterhead Lettuce offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in 300 calories.