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

Weight per 500 calories

• Red Leaf Lettuce: 3846g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 9.5 times more energy per unit of mass than Raw Red Leaf Lettuce, which is average in comparison to other foods. Red Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Red Leaf Lettuce or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Red Leaf Lettuce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.72% 8.46g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	69.5% 90g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	15% 10.8g	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	% 7.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	99% 37.5g	38g per day for Men 19-50 years
Protein	91% 51g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1603% 14423μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.96mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.85mg	32.3% 0.42mg	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	346% 1385μg	74.6% 298μg	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	158% 142mg	5.38% 4.84mg	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	38.5% 5.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4497% 5396μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	127% 1269mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	129% 1.17mg	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	577% 46mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	55.8% 1.3mg	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	154% 1077mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	212% 7192mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	105% 57.7μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	99% 3678g	7.3% 270g	3700g per day for Men 19-50 years

Red Leaf Lettuce VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Leaf Lettuce or Boiled California Red Kidney Beans?

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

• 500 calories of Red Leaf Lettuce have more Vitamin A, 4.7 times more Vitamin B1, 11.8 times more Vitamin B2, 5.7 times more Vitamin B3, 6.3 times more Vitamin B5, 9.2 times more Vitamin B6, 4.6 times more Vitamin B9 and 29.4 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Red Leaf Lettuce as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Red Leaf Lettuce have 4.8 times more Calcium, 3.8 times more Iron, 2.4 times more Magnesium, 6.1 times more Manganese, 1.9 times more Phosphorus, 4.3 times more Potassium, 11.9 times more Selenium, 59.6 times more Sodium, 2.2 times more Zinc and 13.6 times more Water than Boiled California Red Kidney Beans.
• Both Red Leaf Lettuce and Boiled California Red Kidney Beans contain similar levels of Copper per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Leaf Lettuce have 24.1 times more Omega 3 and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Red Leaf Lettuce and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw Red Leaf Lettuce as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.