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

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Iceberg Lettuce: 2143g

Boiled California Red Kidney Beans have 8.9 times more energy per 100g than Iceberg Lettuce. It has average energy density when compared to other foods. Raw Iceberg Lettuce having very low energy density.

Which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Iceberg Lettuce?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	69.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	2.65% 0.45g	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	49% 63.6g	130g per day for Men 19-50 years
Sugars	NA	58.2% 42.2g	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	29.6% 21.4g	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	% 19.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	39.4% 22g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.5% 536μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	73.2% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	69.2% 0.9mg	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	155% 621μg	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	66.7% 60mg	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	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	430% 516μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	16% 160mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	59.5% 0.54mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	116% 2.68mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	89% 3021mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	4.38% 162g	55.4% 2049g	3700g per day for Men 19-50 years

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

• Raw Iceberg Lettuce contains more Vitamin A, 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 3.6 times more Vitamin B6, 3.5 times more Vitamin B9 and 20.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled California Red Kidney Beans have 1.3 times more Copper and 1.4 times more Selenium than Raw Iceberg Lettuce.
• While Raw Iceberg Lettuce contains 2.4 times more Calcium, 1.3 times more Magnesium, 3.5 times more Manganese, 1.3 times more Phosphorus, 3 times more Potassium, 22.1 times more Sodium, 1.5 times more Zinc and 12.7 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Iceberg Lettuce have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Iceberg Lettuce contains 13.8 times more Fat and 14.4 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Iceberg Lettuce have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled California Red Kidney Beans as well as Raw Iceberg Lettuce have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.