Comparing Nutrients in 5 ounces Romaine Lettuce VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Romaine Lettuce	24%	13%	63%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Romaine Lettuce	Canned Kidney Beans	Recommended Dietary Allowance
Energy	0.83% 24kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.66g	16% 20.6g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	3.6% 2.62g	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	1.56% 1.13g	0% 0g	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	% 0.55g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.62g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	16% 6.1g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.77% 0.44mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	8.07% 0.1mg	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	48% 193μg	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	6.3% 5.67mg	1.9% 1.7mg	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	1.23% 0.18mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	21.3% 0.19mg	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	17% 1.37mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	10.4% 0.24mg	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	6.07% 42.5mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Romaine Lettuce vs Canned Kidney Beans:

• Raw Cos Or Romaine Lettuce have 1.3 times more Vitamin B2, 3.8 times more Vitamin B9, 3.3 times more Vitamin C and 25 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Cos Or Romaine Lettuce as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Romaine Lettuce vs Canned Kidney Beans:

• Raw Cos Or Romaine Lettuce have 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Copper, 1.9 times more Magnesium, 3 times more Phosphorus, 2.3 times more Selenium, 37 times more Sodium and 2 times more Zinc than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce and Canned All Types Kidney Beans have similar amounts of Calcium, Iron, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cos Or Romaine Lettuce have 1.4 times more Omega 3 and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.9 times more Energy, 4.4 times more Carbohydrate, 1.6 times more Sugars, 2 times more Fiber and 4.2 times more Protein than Raw Cos Or Romaine Lettuce.
• Both Raw Cos Or Romaine Lettuce as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.