Comparing Nutrients in 14 ounces Red Cabbage VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Red Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.24% 123kcal	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	11% 0.18g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	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	22.5% 29.3g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	8.1% 5.87g	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	% 6.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 7.34g	g per day for Men 19-50 years
Fiber	22% 8.33g	45% 17g	38g per day for Men 19-50 years
Protein	10% 5.68g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	18% 71.4μg	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	251% 226mg	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	2.9% 0.44mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 152μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18% 179mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	39.7% 3.18mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	29% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	53% 24μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	28.4% 964mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.7% 359g	8.37% 310g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 47.5 times more Vitamin C and 9.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B1 and 2 times more Vitamin B9 than Raw Red Cabbage.
• Both Raw Red Cabbage and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Red 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 Red Cabbage vs Canned Kidney Beans:

• Raw Red Cabbage has 1.3 times more Calcium and 1.4 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.9 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 3 times more Phosphorus, 1.5 times more Selenium, 11 times more Sodium and 2.1 times more Zinc than Raw Red Cabbage.
• Both Raw Red Cabbage and Canned All Types Kidney Beans have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Cabbage has 2.1 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Energy, 1.8 times more Omega 3, 2 times more Carbohydrate, 2 times more Fiber and 3.7 times more Protein than Raw Red Cabbage.
• Both Raw Red Cabbage as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.