Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cabbage	18%	3%	79%

Macro Nutrients

	Boiled Kidney Beans	Cabbage	Recommended Dietary Allowance
Energy	20% 576kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.45% 0.077g	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	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	2% 1.45g	20% 14.5g	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	NA	9.07% 6.58g	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	% 7.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	76.4% 29g	30% 11.3g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	43.3% 0.56mg	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	48.8% 195μg	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	184% 166mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	287% 345μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cabbage	Recommended Dietary Allowance
Calcium	16% 159mg	18% 181mg	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	0.11% 4.54μg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	31.6% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	70% 31.5μg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.3% 418g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 3 times more Vitamin B9 than Raw Cabbage.
• While Raw Cabbage contains 30.5 times more Vitamin C, 5 times more Vitamin E and 9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Cabbage have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 11.4 times more Copper, 4.7 times more Iron, 3.5 times more Magnesium, 2.7 times more Manganese, 5.3 times more Phosphorus, 2.4 times more Potassium, 3.7 times more Selenium and 5.6 times more Zinc than Raw Cabbage.
• While Raw Cabbage contains 18 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Cabbage have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 5.1 times more Energy, more Omega 3, 3.9 times more Carbohydrate, 2.6 times more Fiber and 6.8 times more Protein than Raw Cabbage.
• While Raw Cabbage contains 10 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.