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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Red Cabbage	16%	4%	80%

Macro Nutrients

	California Red Kidney Beans	Red Cabbage	Recommended Dietary Allowance
Energy	51.6% 1497kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	NA	24% 17.4g	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	9.26% 6.7g	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	% 7.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.72g	g per day for Men 19-50 years
Fiber	297% 113g	25% 9.53g	38g per day for Men 19-50 years
Protein	197% 111g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Red Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	73% 0.95mg	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	20.4% 81.6μg	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	287% 259mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Red Cabbage	Recommended Dietary Allowance
Calcium	88.5% 885mg	20.4% 204mg	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	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	530% 42.4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	48% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	60.6% 27.3μg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	32.4% 1102mg	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	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 410g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 8.3 times more Vitamin B1, 3.2 times more Vitamin B2, 4.9 times more Vitamin B3, 5.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 21.9 times more Vitamin B9 than Raw Red Cabbage.
• While Raw Red Cabbage contains more Vitamin A and 12.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw California Red Kidney Beans have 4.3 times more Calcium, 64.7 times more Copper, 11.7 times more Iron, 10 times more Magnesium, 4.1 times more Manganese, 13.5 times more Phosphorus, 6.1 times more Potassium, 5.3 times more Selenium and 11.6 times more Zinc than Raw Red Cabbage.
• While Raw Red Cabbage contains 2.5 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 10.6 times more Energy, 1.9 times more Omega 3, 8.1 times more Carbohydrate, 11.9 times more Fiber and 17 times more Protein than Raw Red Cabbage.
• Both Raw California Red Kidney Beans as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.