Comparing Nutrients in 1 pound Boiled Kidney Beans VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Boiled Kidney Beans	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	20% 576kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	79.6% 103g	6.2% 8.07g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	12% 4.54g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	16% 159mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	126% 10mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	89.4% 626mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.7% 433g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 3.2 times more Vitamin B9 than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains more Vitamin A, 1.4 times more Vitamin B6, 21.7 times more Vitamin C and 4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Chinese Cabbage have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Boiled All Types Kidney Beans have 11.4 times more Copper, 2.1 times more Iron, 3.8 times more Magnesium, 3 times more Manganese, 4.8 times more Phosphorus, 2.8 times more Selenium and 5.9 times more Zinc than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 2.7 times more Calcium, 34 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Chinese Cabbage have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 10.6 times more Energy, 4.1 times more Omega 3, 12.8 times more Carbohydrate, 6.4 times more Fiber and 5.6 times more Protein than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 2.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.