Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Iceberg Lettuce

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Iceberg Lettuce: 3571g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	81.6% 106g	130g per day for Men 19-50 years
Sugars	NA	97% 70.4g	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	49.3% 35.7g	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	% 32.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	99% 37.5g	113% 43g	38g per day for Men 19-50 years
Protein	65.7% 37g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	99% 893μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	115% 1.5mg	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	74.6% 298μg	259% 1036μg	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	5.38% 4.84mg	111% 100mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	717% 861μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	26.6% 266mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	99% 0.89mg	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	150% 12mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	194% 4.46mg	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	79% 552mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	148% 5036mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	7.3% 270g	92% 3416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Boiled California Red Kidney Beans as well as Raw Iceberg Lettuce have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.