Comparing Nutrients in 1 kilogram Cabbage VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.18% 0.2g	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	172% 224g	130g per day for Men 19-50 years
Sugars	44% 32g	NA	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	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	% 16.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	245% 93g	38g per day for Men 19-50 years
Protein	23% 13g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	633% 760μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	40% 400mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	25% 922g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Boiled California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Cabbage has 30.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Cabbage.
• Both Cabbage and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cabbage have insufficient amounts of Vitamin B3
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Cabbage as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cabbage has 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.7 times more Calcium, 15.2 times more Copper, 6.3 times more Iron, 4 times more Magnesium, 2 times more Manganese, 5.3 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium and 4.8 times more Zinc than Raw Cabbage.
• 1 kilogram of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 5 times more Energy, more Omega 3, 3.9 times more Carbohydrate, 3.7 times more Fiber and 7.1 times more Protein than Raw Cabbage.
• 1 kilogram of Cabbage provide inadequate amounts of Energy and Omega 3
• Both Raw Cabbage as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.