Comparing Nutrients in 14 ounces Boiled Chinese Cabbage VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Chinese Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.43% 7.06g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	10% 7.34g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	45% 17g	38g per day for Men 19-50 years
Protein	11% 6.2g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	93% 841μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	22.6% 0.29mg	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	40.7% 163μg	35.7% 143μg	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	115% 103mg	5.3% 4.76mg	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	2.4% 0.36mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	112% 135μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	37% 369mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	59.5% 0.54mg	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	51.6% 4.13mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	29% 0.67mg	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	16.4% 115mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	10.2% 379g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Chinese Cabbage vs Canned Kidney Beans:

• Boiled and Drained Chinese Cabbage has 1.2 times more Vitamin B2, 2.2 times more Vitamin B6, 21.7 times more Vitamin C and 8.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.6 times more Vitamin B1 and 1.7 times more Vitamin B5 than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Chinese Cabbage as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Chinese Cabbage vs Canned Kidney Beans:

• Boiled and Drained Chinese Cabbage has 2.7 times more Calcium, 1.6 times more Potassium and 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.1 times more Copper, 2.5 times more Magnesium, 3.1 times more Phosphorus, 2.3 times more Selenium, 8.7 times more Sodium and 2.7 times more Zinc than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Canned All Types Kidney Beans have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans contain 7 times more Energy, 2 times more Omega 3, 8.1 times more Carbohydrate, 2.2 times more Sugars, 4.3 times more Fiber and 3.3 times more Protein than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.