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

Weight per 500 calories

• Red Leaf Lettuce: 3846g
• Boiled Red Kidney Beans: 394g

Boiled Red Kidney Beans have 9.8 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 Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Red Leaf Lettuce	Boiled 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	2.48% 0.42g	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% 89.8g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	1.74% 1.26g	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	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	76.7% 29g	38g per day for Men 19-50 years
Protein	91% 51g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Boiled 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	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.96mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.85mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4497% 5396μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	127% 1269mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	81.7% 1.88mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	212% 7192mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	105% 57.7μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	99% 3678g	7.12% 264g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Red Leaf Lettuce have more Vitamin A, 3.9 times more Vitamin B1, 13 times more Vitamin B2, 5.4 times more Vitamin B3, 6.4 times more Vitamin B5, 8.1 times more Vitamin B6, 2.7 times more Vitamin B9, 30.1 times more Vitamin C, 48.8 times more Vitamin E and 163.2 times more Vitamin K than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Red Leaf Lettuce as well as Boiled 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 Red Kidney Beans:

• 500 calories of Red Leaf Lettuce have 11.5 times more Calcium, 4 times more Iron, 2.6 times more Magnesium, 4.2 times more Manganese, 1.9 times more Phosphorus, 4.5 times more Potassium, 12.2 times more Selenium, 122.1 times more Sodium, 1.8 times more Zinc and 14 times more Water than Boiled Red Kidney Beans.
• Both Red Leaf Lettuce and Boiled Red Kidney Beans contain similar levels of Copper per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Leaf Lettuce have 4.7 times more Omega 3, 14.7 times more Sugars and 1.5 times more Protein than Boiled Red Kidney Beans.
• Both Red Leaf Lettuce and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Raw Red Leaf Lettuce as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.