Comparing Nutrients in 7 ounces Red Kidney Beans VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Energy	23% 669kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	4.53% 5.9g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	5.4% 3.9g	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	2.74% 2g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	79.4% 30g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	80% 44.7g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	6.4% 0.083mg	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	195% 782μg	14.4% 57.5μg	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	9.92% 8.93mg	6.17% 5.56mg	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	2.78% 0.42mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	16.5% 165mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	5.5% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	10.8% 0.25mg	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	115% 806mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Iceberg Lettuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Iceberg Lettuce:

• 7 ounces of Red Kidney Beans have 14.8 times more Vitamin B1, 8.6 times more Vitamin B2, 17.2 times more Vitamin B3, 8.6 times more Vitamin B5, 9.5 times more Vitamin B6, 13.6 times more Vitamin B9 and 1.6 times more Vitamin C than Iceberg Lettuce.
• While 7 oz of Raw Iceberg Lettuce contain more Vitamin A and 4.3 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Red Kidney Beans as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Iceberg Lettuce:

• 7 ounces of Red Kidney Beans have 4.6 times more Calcium, 28 times more Copper, 16.3 times more Iron, 19.7 times more Magnesium, 8.9 times more Manganese, 20.3 times more Phosphorus, 9.6 times more Potassium, 32 times more Selenium and 18.6 times more Zinc than Iceberg Lettuce.
• While 7 oz of Raw Iceberg Lettuce contain 8.1 times more Water than Raw Red Kidney Beans.
• 7 ounces of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 24.1 times more Energy, 6.9 times more Omega 3, 20.6 times more Carbohydrate, 12.7 times more Fiber and 25 times more Protein than Iceberg Lettuce.
• Both Red Kidney Beans and Iceberg Lettuce offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• Both Raw Red Kidney Beans as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in seven ounces.