Comparing Nutrients in 100 calories Boiled Red Cabbage VS Red Kidney Beans

Weight per 100 calories

• Boiled Red Cabbage: 345g
• Red Kidney Beans: 29.7g

Raw Red Kidney Beans have 11.6 times more energy per unit of mass than Boiled and Drained Red Cabbage, which is high in comparison to other foods. Boiled Red Cabbage having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Red Cabbage or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Red Cabbage	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	5.17% 0.083g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.066g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	14% 18g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	0.86% 0.62g	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	5.7% 4.14g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 2.45g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.97g	12% 4.5g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.77% 6.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.23% 1.3mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	9.06% 0.12mg	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	20.7% 82.8μg	29.2% 117μg	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	132% 119mg	1.5% 1.34mg	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	2.76% 0.41mg	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	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	28.4% 2.28mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	14% 58.6mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	14.3% 0.33mg	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	16.3% 114mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.93μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	6.44% 97mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	7.84% 0.86mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	8.47% 313g	0.094% 3.5g	3700g per day for Men 19-50 years

Boiled Red Cabbage VS Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Red Cabbage or Red Kidney Beans?

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

• 100 calories of Boiled Red Cabbage have 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 6.6 times more Vitamin B6, 88.8 times more Vitamin C, 6.6 times more Vitamin E and 98.8 times more Vitamin K than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.4 times more Vitamin B9 than Boiled and Drained Red Cabbage.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Red Cabbage as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Red Cabbage vs Red Kidney Beans:

• 100 calories of Boiled Red Cabbage have 5.9 times more Calcium, 1.4 times more Magnesium, 2.3 times more Manganese, 2.2 times more Potassium, 8.4 times more Selenium, 27.1 times more Sodium and 89.8 times more Water than Red Kidney Beans.
• Both Boiled Red Cabbage and Red Kidney Beans contain similar levels of Copper, Iron, Phosphorus and Zinc per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Red Cabbage have 1.3 times more Carbohydrate, 18.4 times more Sugars and 2 times more Fiber than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.3 times more Omega 3 and 1.3 times more Protein than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• Both Boiled and Drained Red Cabbage as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.