Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Romaine Lettuce	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	22.6% 29.4g	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	11% 4.17g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	170% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Romaine Lettuce	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Romaine Lettuce per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Romaine Lettuce:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Vitamin B1 and 1.6 times more Vitamin B3 than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain more Vitamin A, 5.9 times more Vitamin B9, 5 times more Vitamin C and 25 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Romaine Lettuce provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Romaine Lettuce have insufficient amounts of Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Romaine Lettuce:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.1 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 1.9 times more Manganese, 3.5 times more Phosphorus, 2.8 times more Selenium, 32 times more Sodium and 2.7 times more Zinc than Romaine Lettuce.
• Both Canned Red Kidney Beans with Liquids and Romaine Lettuce contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Romaine Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 4.8 times more Energy, 4.5 times more Carbohydrate, 1.6 times more Sugars, 2 times more Fiber and 4.2 times more Protein than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 2.2 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Romaine Lettuce provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Omega 6 in seven ounces.