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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	California Red Kidney Beans	Boiled Cabbage	Recommended Dietary Allowance
Energy	51.6% 1497kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	19.2% 25g	130g per day for Men 19-50 years
Sugars	NA	17.5% 12.7g	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	7.26% 5.26g	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	% 7.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	197% 111g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	39% 0.51mg	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	447% 1787μg	34% 136μg	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	22.7% 20.4mg	189% 170mg	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	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Cabbage	Recommended Dietary Allowance
Calcium	88.5% 885mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	8.57% 0.077mg	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	530% 42.4mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	40.4% 0.93mg	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	262% 1837mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of California Red Kidney Beans has 8.7 times more Vitamin B1, 5.8 times more Vitamin B2, 8.3 times more Vitamin B3, 4.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 13.1 times more Vitamin B9 than Boiled Cabbage.
• While 1 lb of Boiled and Drained Cabbage contains 8.3 times more Vitamin C than Raw California Red Kidney Beans.
• 1 pound of Boiled Cabbage have insufficient amounts of Vitamin B3
• Both Raw California Red Kidney Beans as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 4.1 times more Calcium, 64.7 times more Copper, 55 times more Iron, 10.7 times more Magnesium, 4.9 times more Manganese, 12.3 times more Phosphorus, 7.6 times more Potassium, 5.3 times more Selenium and 12.8 times more Zinc than Boiled Cabbage.
• While 1 lb of Boiled and Drained Cabbage contains 7.9 times more Water than Raw California Red Kidney Beans.
• 1 pound of Boiled Cabbage lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 14.3 times more Energy, 6 times more Omega 3, 10.9 times more Carbohydrate, 13.1 times more Fiber and 19.2 times more Protein than Boiled Cabbage.
• 1 pound of Boiled Cabbage provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Boiled and Drained Cabbage provide inadequate amounts of Omega 6 in one pound.