Comparing Nutrients in 14 ounces Boiled Cabbage VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.15% 91kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	68.4% 89g	130g per day for Men 19-50 years
Sugars	15.3% 11g	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	6.35% 4.6g	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	% 6.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	97% 37g	38g per day for Men 19-50 years
Protein	9% 5.04g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.15% 0.98mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	31.8% 0.41mg	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	29.8% 119μg	73.4% 294μg	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	165% 149mg	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	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 431μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 191mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	8.43% 0.67mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	55% 1.26mg	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	18.7% 131mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.93% 367g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cabbage VS Boiled California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Cabbage vs Boiled California Red Kidney Beans:

• 14 ounces of Boiled Cabbage have 31.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Boiled and Drained Cabbage.
• Both Boiled Cabbage and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Cabbage have insufficient amounts of Vitamin B3
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Cabbage as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Cabbage vs Boiled California Red Kidney Beans:

• 14 ounces of Boiled Cabbage have 1.4 times more Water than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.4 times more Calcium, 17 times more Copper, 17.5 times more Iron, 3.2 times more Magnesium, 1.6 times more Manganese, 4.2 times more Phosphorus, 2.1 times more Potassium, 2 times more Selenium and 4.3 times more Zinc than Boiled and Drained Cabbage.
• 14 ounces of Boiled Cabbage lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled California Red Kidney Beans contain 5.4 times more Energy, 2.3 times more Omega 3, 4.1 times more Carbohydrate, 4.9 times more Fiber and 7.2 times more Protein than Boiled and Drained Cabbage.
• 14 ounces of Boiled Cabbage provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Cabbage as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.