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Comparing Nutrients in 300 calories Romaine LettuceVS Boiled California Red Kidney Beans

Weight per 300 calories

Romaine Lettuce
1765g
Boiled California Red Kidney Beans
242g

Boiled California Red Kidney Beans have 7.3 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is average in comparison to other foods. Romaine Lettuce having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Romaine Lettuce
24%
13%
63%
Boiled California Red Kidney Beans
29%
1%
70%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.46%5.3g
Fat
0.22%0.22g
5.3 gvs0.22 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.15%0.69g
Saturated Fat
0.11%0.034g
0.69 gvs0.034 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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125%2g
Omega 3
4.84%0.077g
2 gvs0.077 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.88%0.83g
Omega 6
0.28%0.048g
0.83 gvs0.048 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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44.7%58g
Carbohydrate
41.7%54.2g
58 gvs54.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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29%21g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
21 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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19.5%14g
Fructose
NA
≤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]
14 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.9g
Glucose
NA
6.9 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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98%37g
Fiber
59.2%22.5g
37 gvs22.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38.8%21.7g
Protein
39.4%22g
21.7 gvs22 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

855%7694μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
7694 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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106%1.27mg
Vitamin B1
26%0.31mg
Thiamine
1.27 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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91%1.2mg
Vitamin B2
11.5%0.15mg
Riboflavin
1.2 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.5%5.52mg
Vitamin B3
8.17%1.3mg
Niacin, nicotinic acid, niacinamide
5.52 mgvs1.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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50%2.5mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
2.5 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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100%1.3mg
Vitamin B6
19.4%0.25mg
Pyridoxine
1.3 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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600%2400μg
Vitamin B9
44.8%179μg
Folates and Folic Acid
2400 μgvs179 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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78.4%70.6mg
Vitamin C
3.23%2.9mg
Ascorbic acid
70.6 mgvs2.9 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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15.3%2.3mg
Vitamin E
NA
Tocopherols and Tocotrienols
2.3 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1507%1809μg
Vitamin K
NA
Phytomenadione or phylloquinone
1809 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

58.2%582mg
Calcium
16%160mg
582 mgvs160 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg
Copper
77.7%0.7mg
0.85 mgvs0.7 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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214%17mg
Iron
90%7.2mg
17 mgvs7.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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59%247mg
Magnesium
27.6%116mg
247 mgvs116 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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119%2.74mg
Manganese
33.5%0.77mg
2.74 mgvs0.77 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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75.6%529mg
Phosphorus
47.4%331mg
529 mgvs331 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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128%4359mg
Potassium
30%1014mg
4359 mgvs1014 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.06μg
Selenium
5.28%2.9μg
7.06 μgvs2.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.4%141mg
Sodium
0.65%9.68mg
141 mgvs9.68 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37%4.06mg
Zinc
19%2.1mg
4.06 mgvs2.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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45%1670g
Water
4.38%162g
1670 gvs162 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Romaine Lettuce vs Boiled California Red Kidney Beans:
Comparing minerals per 300 calories for Romaine Lettuce vs Boiled California Red Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: