Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Red Cabbage	Recommended Dietary Allowance
Energy	28% 810kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	53% 38.3g	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	20.4% 15g	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	% 17.4g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 6g	g per day for Men 19-50 years
Fiber	113% 43g	55.3% 21g	38g per day for Men 19-50 years
Protein	93% 52.2g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Red Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	161% 2.1mg	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	57.5% 230μg	45% 180μg	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	8.9% 8mg	633% 570mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	318% 382μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Red Cabbage	Recommended Dietary Allowance
Calcium	29% 290mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	19% 0.17mg	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	156% 12.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	134% 60μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	151% 1060mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	71.5% 2430mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	21% 780g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Red Cabbage per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans with Liquids vs Red Cabbage:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.7 times more Vitamin B1 and 1.3 times more Vitamin B9 than Red Cabbage.
• While 1 kg of Raw Red Cabbage contains more Vitamin A, 2.6 times more Vitamin B6, 71.3 times more Vitamin C and 9.3 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Red Cabbage provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Red Cabbage:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 8.6 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 3.5 times more Phosphorus, 1.8 times more Selenium, 9.5 times more Sodium and 2.8 times more Zinc than Red Cabbage.
• While 1 kg of Raw Red Cabbage contains 1.6 times more Calcium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Red Cabbage contain similar levels of Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Red Cabbage lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 2.6 times more Energy, 2 times more Carbohydrate, 2 times more Fiber and 3.7 times more Protein than Red Cabbage.
• While 1 kg of Raw Red Cabbage contains 2.1 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Red Cabbage offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Red Cabbage provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Red Cabbage provide inadequate amounts of Omega 6 in one kilogram.