Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cabbage	18%	3%	79%

Macro Nutrients

	Boiled California Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Energy	42.8% 1240kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	44.6% 58g	130g per day for Men 19-50 years
Sugars	NA	44% 32g	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	20% 14.5g	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	% 16.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	245% 93g	65.8% 25g	38g per day for Men 19-50 years
Protein	163% 91g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	95% 1.24mg	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	185% 740μg	108% 430μg	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	407% 366mg	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	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	633% 760μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Calcium	66% 660mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	373% 30mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	69.6% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	154% 69.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1370mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	18% 669g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cabbage per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Cabbage:

• 1 kilogram of Boiled California Red Kidney Beans has 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Cabbage.
• While 1 kg of Raw Cabbage contains 30.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cabbage provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Cabbage have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cabbage:

• 1 kilogram of Boiled California Red Kidney Beans has 1.7 times more Calcium, 15.2 times more Copper, 6.3 times more Iron, 4 times more Magnesium, 2 times more Manganese, 5.3 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium and 4.8 times more Zinc than Cabbage.
• While 1 kg of Raw Cabbage contains 1.4 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 5 times more Energy, more Omega 3, 3.9 times more Carbohydrate, 3.7 times more Fiber and 7.1 times more Protein than Cabbage.
• 1 kilogram of Cabbage provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Cabbage provide inadequate amounts of Omega 6 in one kilogram.