Comparing Nutrients in 100 grams Iceberg Lettuce VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Iceberg Lettuce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.48% 14kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.3% 2.97g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	NA	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	1.38% 1g	NA	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.05g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.77% 0.12mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.82% 0.091mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	8% 0.1mg	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	7.25% 29μg	18.5% 74μg	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	3.1% 2.8mg	1.33% 1.2mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	2.78% 0.025mg	32% 0.29mg	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	5.13% 0.41mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	14% 0.32mg	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	2.86% 20mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	4.15% 141mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.6% 96g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Iceberg Lettuce vs Boiled California Red Kidney Beans:

• Raw Iceberg Lettuce has more Vitamin A and 2.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Vitamin B1, 2.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Iceberg Lettuce vs Boiled California Red Kidney Beans:

• Raw Iceberg Lettuce has 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.7 times more Calcium, 11.6 times more Copper, 7.3 times more Iron, 6.9 times more Magnesium, 2.5 times more Manganese, 6.9 times more Phosphorus, 3 times more Potassium, 12 times more Selenium and 5.7 times more Zinc than Raw Iceberg Lettuce.

Comparison of macro-nutrients per 100 grams:

• Raw Iceberg Lettuce has 1.6 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 8.9 times more Energy, 7.5 times more Carbohydrate, 7.8 times more Fiber and 10.1 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.