Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Boiled California Red Kidney Beans	Romaine Lettuce	Recommended Dietary Allowance
Energy	8.5% 246kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	NA	3.26% 2.36g	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	2.2% 1.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	11% 4.17g	38g per day for Men 19-50 years
Protein	32.4% 18g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	11.3% 0.15mg	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	36.7% 147μg	67.5% 270μg	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	2.65% 2.4mg	8.8% 7.94mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	170% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Romaine Lettuce	Recommended Dietary Allowance
Calcium	13% 131mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	10.6% 0.095mg	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	74% 5.9mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	13.4% 0.31mg	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	39% 272mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.6% 133g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Romaine Lettuce per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Romaine Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Romaine Lettuce:

• 7 ounces of Boiled California Red Kidney Beans have 1.8 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain more Vitamin A, 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Romaine Lettuce provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Romaine Lettuce:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Calcium, 6 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 2.1 times more Manganese, 4.6 times more Phosphorus, 1.7 times more Potassium, 3 times more Selenium and 3.7 times more Zinc than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 1.4 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Romaine Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 7.3 times more Energy, 6.8 times more Carbohydrate, 4.4 times more Fiber and 7.4 times more Protein than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 3.5 times more Omega 3 than Boiled California Red Kidney Beans.
• 7 ounces of Romaine Lettuce provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Omega 6 in seven ounces.