Comparing Nutrients in 1 kilogram Boiled Cabbage VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	112% 145g	130g per day for Men 19-50 years
Sugars	38.5% 28g	25.5% 18.5g	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	16% 11.6g	0% 0g	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	% 16g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.5g	g per day for Men 19-50 years
Fiber	50% 19g	113% 43g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	57% 0.74mg	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	75% 300μg	90% 360μg	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	417% 375mg	13.3% 12mg	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	9.33% 1.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	906% 1087μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	48% 480mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	21.3% 1.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	73% 1.68mg	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	47% 330mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25% 926g	21% 780g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cabbage has 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 31.3 times more Vitamin C and 26.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Cabbage as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Boiled and Drained Cabbage has 1.4 times more Calcium and 1.2 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.9 times more Copper, 6.9 times more Iron, 1.8 times more Magnesium, 2.7 times more Phosphorus, 1.5 times more Selenium, 37 times more Sodium and 2.3 times more Zinc than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Canned All Types Kidney Beans have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Cabbage has 1.5 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.7 times more Energy, 5.9 times more Omega 3, 2.6 times more Carbohydrate, 2.3 times more Fiber and 4.1 times more Protein than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.