Comparing Nutrients in 1 kilogram Boiled Cabbage VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Cabbage	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	6.35% 1.08g	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	175% 228g	130g per day for Men 19-50 years
Sugars	38.5% 28g	4.4% 3.2g	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	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	168% 64g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	906% 1087μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	48% 480mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	91% 10mg	11mg per day for Men 19-50 years
Water	25% 926g	18% 669g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cabbage has 31.3 times more Vitamin C and 12.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.3 times more Vitamin B9 than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Cabbage as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Boiled and Drained Cabbage has 1.4 times more Calcium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.7 times more Copper, 13.1 times more Iron, 2.8 times more Magnesium, 2.1 times more Manganese, 4.2 times more Phosphorus, 2.1 times more Potassium, 1.8 times more Selenium and 5 times more Zinc than Boiled and Drained Cabbage.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Cabbage has 8.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.5 times more Energy, 12.1 times more Omega 3, 4.1 times more Carbohydrate, 3.4 times more Fiber and 6.8 times more Protein than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.