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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	22.6% 29.4g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	2.14% 1.55g	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	1.18% 0.85g	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	% 0.71g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13.7% 0.18mg	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	19% 75.4μg	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	20.3% 18.3mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	6.4% 0.058mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	21.6% 0.5mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5.1% 188g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Green Leaf 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 Green Leaf Lettuce:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain more Vitamin A, 1.7 times more Vitamin B9, 11.5 times more Vitamin C and 30.8 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Green Leaf 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
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Green Leaf 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 Green Leaf Lettuce:

• 7 ounces of Canned Red Kidney Beans with Liquids have 5.1 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 3.7 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium, 9.1 times more Sodium and 3.4 times more Zinc than Green Leaf Lettuce.
• Both Canned Red Kidney Beans with Liquids and Green Leaf Lettuce contain similar levels of Calcium, Manganese and Water per seven ounces.
• 7 ounces of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 5.4 times more Energy, 5.2 times more Carbohydrate, 2.4 times more Sugars, 3.3 times more Fiber and 3.8 times more Protein than Green Leaf Lettuce.
• Both Canned Red Kidney Beans with Liquids and Green Leaf Lettuce offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Green Leaf Lettuce provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Green Leaf Lettuce provide inadequate amounts of Omega 6 in seven ounces.