Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Boiled Chinese Cabbage with Salt

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	13.7% 18g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	11.4% 8.3g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	26.3% 10g	38g per day for Men 19-50 years
Protein	93% 52.2g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	NA	236% 2120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	128% 1.66mg	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	90% 360μg	103% 410μg	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	13.3% 12mg	289% 260mg	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	1.33% 0.2mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	283% 340μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	21% 0.19mg	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	146% 11.7mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	62.6% 1.44mg	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	129% 900mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	180% 2700mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	21% 780g	26% 956g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Chinese Cabbage with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Boiled Chinese Cabbage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Boiled Chinese Cabbage with Salt:

• 1 kilogram of Canned Kidney Beans has 3.6 times more Vitamin B1 and 1.7 times more Vitamin B5 than Boiled Chinese Cabbage with Salt.
• While 1 kg of Boiled and Drained Chinese Cabbage with Salt contains 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.
• Both Canned Kidney Beans and Boiled Chinese Cabbage with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Chinese Cabbage with Salt have insufficient amounts of Vitamin B5
• Both Canned All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Boiled Chinese Cabbage with Salt:

• 1 kilogram of Canned Kidney Beans has 7.1 times more Copper, 2.5 times more Magnesium, 3.1 times more Phosphorus and 2.7 times more Zinc than Boiled Chinese Cabbage with Salt.
• While 1 kg of Boiled and Drained Chinese Cabbage with Salt contains 2.7 times more Calcium and 1.6 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Chinese Cabbage with Salt contain similar levels of Iron, Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Chinese Cabbage with Salt lack sufficient amounts of Zinc
• Both Canned All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 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 Chinese Cabbage with Salt.
• 1 kilogram of Boiled Chinese Cabbage with Salt provide inadequate amounts of Energy and Carbohydrate
• Both Canned All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage with Salt provide inadequate amounts of Omega 6 in one kilogram.