Comparing Nutrients in 300 calories Romaine Lettuce VS Red Kidney Beans

Weight per 300 calories

• Romaine Lettuce: 1765g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 19.8 times more energy per unit of mass than Raw Cos Or Romaine Lettuce, which is high in comparison to other foods. Romaine Lettuce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Romaine Lettuce	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	125% 2g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	42% 54.6g	130g per day for Men 19-50 years
Sugars	29% 21g	2.58% 1.87g	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	19.5% 14g	NA	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	98% 37g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	855% 7694μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.52mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	27% 0.35mg	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	600% 2400μg	87.7% 351μg	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	78.4% 70.6mg	4.45% 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	15.3% 2.3mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1507% 1809μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Red Kidney Beans	Recommended Dietary Allowance
Calcium	58.2% 582mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	214% 17mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	59% 247mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	43% 0.99mg	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	75.6% 529mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	128% 4359mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	13% 7.06μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	45% 1670g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Romaine Lettuce vs Red Kidney Beans:

• Raw Cos Or Romaine Lettuce have more Vitamin A, 2.3 times more Vitamin B1, 6.2 times more Vitamin B2, 2.9 times more Vitamin B3, 3.6 times more Vitamin B5, 3.7 times more Vitamin B6, 6.8 times more Vitamin B9, 17.6 times more Vitamin C, 12.3 times more Vitamin E and 362.8 times more Vitamin K than Raw Red Kidney Beans.
• Both Raw Cos Or Romaine Lettuce as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Romaine Lettuce vs Red Kidney Beans:

• Raw Cos Or Romaine Lettuce have 7.9 times more Calcium, 1.4 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 1.5 times more Phosphorus, 3.6 times more Potassium, 2.5 times more Selenium, 13.2 times more Sodium, 1.6 times more Zinc and 159.6 times more Water than Raw Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw Cos Or Romaine Lettuce have 5.6 times more Fat, 6.3 times more Omega 3, 4.1 times more Omega 6, 11.2 times more Sugars and 2.7 times more Fiber than Raw Red Kidney Beans.
• Both Raw Cos Or Romaine Lettuce and Raw Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Cos Or Romaine Lettuce as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.