Comparing Nutrients in 1 kilogram Cabbage VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	44.6% 58g	112% 145g	130g per day for Men 19-50 years
Sugars	44% 32g	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	20% 14.5g	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	% 16.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 18.5g	g per day for Men 19-50 years
Fiber	65.8% 25g	113% 43g	38g per day for Men 19-50 years
Protein	23% 13g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	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	30.8% 0.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	108% 430μg	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	407% 366mg	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	10% 1.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	633% 760μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	40% 400mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	58.8% 4.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	73% 1.68mg	2.3mg per day for Men 19-50 years
Molybdenum	154% 69.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 260mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25% 922g	21% 780g	3700g per day for Men 19-50 years

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

• Raw Cabbage has 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 30.5 times more Vitamin C, 7.5 times more Vitamin E and 18.5 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 1.8 times more Vitamin B3 than Raw Cabbage.
• Both Raw Cabbage and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Cabbage as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned All Types Kidney Beans contain 7.1 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 3.5 times more Phosphorus, 1.4 times more Potassium, 3 times more Selenium, 16.4 times more Sodium and 2.6 times more Zinc than Raw Cabbage.
• Both Raw Cabbage and Canned All Types Kidney Beans have similar amounts of Calcium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cabbage has 1.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Energy, more Omega 3, 2.5 times more Carbohydrate, 1.7 times more Fiber and 4.1 times more Protein than Raw Cabbage.
• Both Raw Cabbage as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.