Comparing Nutrients in 100 grams Romaine Lettuce VS Canned Red Kidney Beans with Liquids

Macros Ratio

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

Macro Nutrients

	Romaine Lettuce	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	0.59% 17kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.53% 3.3g	11.4% 15g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	2.55% 1.85g	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	1.1% 0.8g	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	% 0.39g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.85g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Romaine Lettuce	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	48.4% 436μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	6.15% 0.08mg	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	34% 136μg	5.75% 23μg	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	4.44% 4mg	0.89% 0.8mg	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	0.87% 0.13mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.4% 103μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Romaine Lettuce	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	16.3% 0.15mg	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	12% 0.97mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	12.7% 0.29mg	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	4.3% 30mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	7.26% 247mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Romaine Lettuce VS Canned Red Kidney Beans with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Romaine Lettuce versus 100 g of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Romaine Lettuce vs Canned Red Kidney Beans with Liquids:

• 100 grams of Romaine Lettuce have 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 with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Romaine Lettuce have insufficient amounts of Vitamin B3
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Cos Or Romaine Lettuce as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Romaine Lettuce vs Canned Red Kidney Beans with Liquids:

• 100 grams of Romaine Lettuce have 1.2 times more Water than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 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 Raw Cos Or Romaine Lettuce.
• Both Romaine Lettuce and Canned Red Kidney Beans with Liquids contain similar levels of Calcium and Potassium per 100 grams.
• 100 grams of Romaine Lettuce lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Romaine Lettuce have 2.2 times more Omega 3 than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 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 Raw Cos Or Romaine Lettuce.
• 100 grams of Romaine Lettuce provide inadequate amounts of Energy
• Both Raw Cos Or Romaine Lettuce as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 100 grams.