Comparing Nutrients in 1 pound Canned Kidney Beans VS Boiled Chinese Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Chinese Cabbage with Salt	42%	10%	48%

Macro Nutrients

	Canned Kidney Beans	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	6.2% 8.07g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	5.2% 3.76g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	12% 4.54g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	NA	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	58% 0.75mg	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	41% 163μg	46.5% 186μg	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	6.05% 5.44mg	131% 118mg	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	0.6% 0.091mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	9.58% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	66.3% 5.3mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	28.4% 0.65mg	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	58.3% 408mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	81.6% 1225mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.57% 354g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Chinese Cabbage with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Boiled Chinese Cabbage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Boiled Chinese Cabbage with Salt:

• 1 pound of Canned Kidney Beans has 3.6 times more Vitamin B1 and 1.7 times more Vitamin B5 than Boiled Chinese Cabbage with Salt.
• While 1 lb of Boiled and Drained Chinese Cabbage with Salt contains 2.2 times more Vitamin B6, 21.7 times more Vitamin C and 8.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Chinese Cabbage with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C
• 1 pound of Boiled Chinese Cabbage with Salt have insufficient amounts of Vitamin B5
• Both Canned All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Boiled Chinese Cabbage with Salt:

• 1 pound of Canned Kidney Beans has 7.1 times more Copper, 2.5 times more Magnesium, 3.1 times more Phosphorus and 2.7 times more Zinc than Boiled Chinese Cabbage with Salt.
• While 1 lb of Boiled and Drained Chinese Cabbage with Salt contains 2.7 times more Calcium and 1.6 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Chinese Cabbage with Salt contain similar levels of Iron, Manganese, Sodium and Water per one pound.
• 1 pound of Boiled Chinese Cabbage with Salt lack sufficient amounts of Zinc
• Both Canned All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 7 times more Energy, 2 times more Omega 3, 8.1 times more Carbohydrate, 2.2 times more Sugars, 4.3 times more Fiber and 3.3 times more Protein than Boiled Chinese Cabbage with Salt.
• 1 pound of Boiled Chinese Cabbage with Salt provide inadequate amounts of Energy and Carbohydrate
• Both Canned All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage with Salt provide inadequate amounts of Omega 6 in one pound.