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

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Boiled Chinese Cabbage	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	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	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	22.7% 340mg	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

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

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

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

• Canned All Types Kidney Beans have 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.
• While Boiled and Drained Chinese Cabbage contains 2.7 times more Calcium and 1.6 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Chinese Cabbage have similar amounts of Iron, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 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 Canned All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.