Comparing Nutrients in 5 ounces California Red Kidney Beans VS Red Leaf Lettuce

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	16% 468kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	2.46% 3.2g	130g per day for Men 19-50 years
Sugars	NA	0.94% 0.68g	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	0.55% 0.4g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	93% 35.3g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	11% 0.14mg	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	140% 558μg	12.8% 51μg	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	7.1% 6.38mg	5.83% 5.24mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	27.6% 276mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	4.4% 0.04mg	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	166% 13.3mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	12.5% 0.29mg	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	82% 574mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.66% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Red Leaf Lettuce per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Red Leaf Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Red Leaf Lettuce:

• 5 ounces of California Red Kidney Beans have 8.3 times more Vitamin B1, 2.8 times more Vitamin B2, 6.4 times more Vitamin B3, 5.4 times more Vitamin B5, 4 times more Vitamin B6, 10.9 times more Vitamin B9 and 1.2 times more Vitamin C than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain more Vitamin A than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Red Leaf Lettuce:

• 5 ounces of California Red Kidney Beans have 5.9 times more Calcium, 39.3 times more Copper, 7.8 times more Iron, 13.3 times more Magnesium, 4.9 times more Manganese, 14.5 times more Phosphorus, 8 times more Potassium, 2.1 times more Selenium and 12.8 times more Zinc than Red Leaf Lettuce.
• While 5 oz of Raw Red Leaf Lettuce contain 8.1 times more Water than Raw California Red Kidney Beans.
• 5 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 25.4 times more Energy, 26.5 times more Carbohydrate, 27.7 times more Fiber and 18.3 times more Protein than Red Leaf Lettuce.
• Both California Red Kidney Beans and Red Leaf Lettuce offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw California Red Kidney Beans as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in five ounces.