Comparing Nutrients in 14 ounces Canned Kidney Beans VS Boiled Red Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Red Cabbage with Salt	17%	2%	81%

Macro Nutrients

	Canned Kidney Beans	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	21% 27.5g	130g per day for Men 19-50 years
Sugars	10% 7.34g	18% 13g	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	0% 0g	6.57% 4.76g	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	% 0g	% 5.64g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 2.8g	g per day for Men 19-50 years
Fiber	45% 17g	27% 10.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	9.48% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	68.7% 0.89mg	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	35.7% 143μg	24% 95μg	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	5.3% 4.76mg	47.6% 43mg	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	0.53% 0.079mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	24% 0.21mg	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	58% 4.64mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	38.5% 0.89mg	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	51% 357mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	64.6% 968mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.74% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Red Cabbage with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Boiled Red Cabbage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Boiled Red Cabbage with Salt:

• 14 ounces of Canned Kidney Beans have 1.6 times more Vitamin B1 and 1.5 times more Vitamin B9 than Boiled Red Cabbage with Salt.
• While 14 oz of Boiled and Drained Red Cabbage with Salt contain 3 times more Vitamin B6, 9 times more Vitamin C and 11.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Red Cabbage with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Boiled and Drained Red Cabbage with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Boiled Red Cabbage with Salt:

• 14 ounces of Canned Kidney Beans have 2.5 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 2.7 times more Phosphorus, 1.2 times more Sodium and 1.8 times more Zinc than Boiled Red Cabbage with Salt.
• While 14 oz of Boiled and Drained Red Cabbage with Salt contain 1.3 times more Manganese and 2.6 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Red Cabbage with Salt contain similar levels of Calcium, Potassium and Water per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 2.9 times more Energy, 3.4 times more Omega 3, 2.1 times more Carbohydrate, 1.7 times more Fiber and 3.5 times more Protein than Boiled Red Cabbage with Salt.
• While 14 oz of Boiled and Drained Red Cabbage with Salt contain 1.8 times more Sugars than Canned All Types Kidney Beans.
• 14 ounces of Boiled Red Cabbage with Salt provide inadequate amounts of Energy and Omega 3
• Both Canned All Types Kidney Beans as well as Boiled and Drained Red Cabbage with Salt provide inadequate amounts of Omega 6 in 14 ounces.