Comparing Nutrients in 100 calories Boiled Kidney Beans VS Kimchi

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Kimchi: 667g

Boiled Kidney Beans have 8.5 times more energy per 100g than Kimchi. It has average energy density when compared to other foods. Cabbage Kimchi having very low energy density.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Kimchi?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Kimchi	24%	24%	52%

Macro Nutrients

	Boiled Kidney Beans	Kimchi	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	4.08% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12.3% 16g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	9.75% 7.07g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.3% 5.04g	28% 10.7g	38g per day for Men 19-50 years
Protein	12% 6.83g	13% 7.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Kimchi	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	5.56% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	109% 1.42mg	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	25.6% 102μg	86.7% 347μg	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	1.05% 0.94mg	0% 0mg	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	0.16% 0.024mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	242% 291μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Kimchi	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	17.8% 0.16mg	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	22% 1.75mg	208% 16.7mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	NA	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	15.5% 109mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	13.3% 1.47mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	17% 629g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Kimchi:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B1 and more Vitamin C than Cabbage Kimchi.
• While Cabbage Kimchi contains more Vitamin A, 30.7 times more Vitamin B2, 16.1 times more Vitamin B3, 15 times more Vitamin B6, 3.4 times more Vitamin B9, 31 times more Vitamin E and 43.9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cabbage Kimchi have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Kimchi:

• Cabbage Kimchi contains 8 times more Calcium, 9.5 times more Iron, 2.8 times more Magnesium, 1.5 times more Phosphorus, 3.2 times more Potassium, 3.8 times more Selenium, 4216.4 times more Sodium, 1.9 times more Zinc and 11.9 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cabbage Kimchi have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cabbage Kimchi contains 8.5 times more Fat, 7.8 times more Saturated Fat, 6.8 times more Omega 3, 8.2 times more Omega 6, 28 times more Sugars and 2.1 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cabbage Kimchi have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Cabbage Kimchi have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.