Comparing Nutrients in 500 calories California Red Kidney Beans VS Green Leaf Lettuce

Weight per 500 calories

• California Red Kidney Beans: 152g
• Green Leaf Lettuce: 3333g

California Red Kidney Beans have 22 times more energy per 100g than Green Leaf Lettuce. It has high energy density when compared to other foods. Raw Green Leaf Lettuce having very low energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Green Leaf Lettuce?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	California Red Kidney Beans	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	19.8% 14.3g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.7g	114% 43.3g	38g per day for Men 19-50 years
Protein	66% 37g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	1370% 12333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	89.3% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	231% 3mg	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	149% 597μg	317% 1267μg	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	7.58% 6.8mg	341% 307mg	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	49% 7.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3508% 4210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	29.5% 295mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	107% 0.97mg	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	177% 14mg	358% 28.7mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	362% 8.33mg	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	87.7% 614mg	138% 967mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	190% 6467mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	62.2% 933mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	85.6% 3166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Green Leaf Lettuce:

• Raw Green Leaf Lettuce contains more Vitamin A, 2.9 times more Vitamin B1, 8 times more Vitamin B2, 4 times more Vitamin B3, 3.8 times more Vitamin B5, 5 times more Vitamin B6, 2.1 times more Vitamin B9 and 45 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Green Leaf Lettuce:

• Raw California Red Kidney Beans have 1.7 times more Copper than Raw Green Leaf Lettuce.
• While Raw Green Leaf Lettuce contains 4.1 times more Calcium, 2 times more Iron, 1.8 times more Magnesium, 5.5 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium, 4.1 times more Selenium, 56 times more Sodium, 1.6 times more Zinc and 177.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw Green Leaf Lettuce contains 13.2 times more Fat and 15.2 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Green Leaf Lettuce have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw California Red Kidney Beans as well as Raw Green Leaf Lettuce have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.