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

Weight per 300 calories

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

Boiled California Red Kidney Beans have 8.9 times more energy per unit of mass than Raw Iceberg Lettuce, which is average in comparison to other foods. Iceberg Lettuce having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Iceberg Lettuce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	69.6% 1.1g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	NA	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	29.6% 21.4g	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	% 19.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.07g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	59.5% 536μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	19.4% 0.25mg	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	155% 621μg	44.8% 179μg	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	66.7% 60mg	3.23% 2.9mg	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	25.7% 3.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	430% 516μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	38.6% 386mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	77.7% 0.7mg	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	110% 8.8mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	116% 2.68mg	33.5% 0.77mg	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	61.2% 429mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	89% 3021mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	55.4% 2049g	4.38% 162g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Iceberg Lettuce have 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.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Iceberg Lettuce as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Iceberg Lettuce have 2.4 times more Calcium, 1.2 times more Iron, 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.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.3 times more Copper than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Iceberg Lettuce have 14.4 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Iceberg Lettuce and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw Iceberg Lettuce as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.