Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cabbage	18%	3%	79%

Macro Nutrients

	Boiled Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Energy	43.8% 1270kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	175% 228g	44.6% 58g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	195% 74g	65.8% 25g	38g per day for Men 19-50 years
Protein	155% 86.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	133% 1.6mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	42.4% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	633% 760μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Calcium	28% 280mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	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	1.33% 20mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	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 Red Kidney Beans VS Cabbage per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled 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 Red Kidney Beans vs Cabbage:

• 1 kilogram of Boiled Red Kidney Beans has 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 3 times more Vitamin B9 than Cabbage.
• While 1 kg of Raw Cabbage contains 30.5 times more Vitamin C and 9 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cabbage provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Cabbage have insufficient amounts of Vitamin B3
• Both Boiled Red Kidney Beans as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 12.7 times more Copper, 6.3 times more Iron, 3.8 times more Magnesium, 3 times more Manganese, 5.5 times more Phosphorus, 2.4 times more Potassium, 4 times more Selenium and 5.9 times more Zinc than Cabbage.
• While 1 kg of Raw Cabbage contains 1.4 times more Calcium and 1.4 times more Water than Boiled 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 Red Kidney Beans has 5.1 times more Energy, more Omega 3, 3.9 times more Carbohydrate, 3 times more Fiber and 6.8 times more Protein than Cabbage.
• While 1 kg of Raw Cabbage contains 10 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Cabbage provide inadequate amounts of Energy and Omega 3
• Both Boiled Red Kidney Beans as well as Raw Cabbage provide inadequate amounts of Omega 6 in one kilogram.