Comparing Nutrients in 1 pound Red Kidney Beans VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Red Kidney Beans	Red Cabbage	Recommended Dietary Allowance
Energy	52.7% 1529kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	25.7% 33.4g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	25% 9.53g	38g per day for Men 19-50 years
Protein	182% 102g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	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	6.35% 0.95mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Red Cabbage	Recommended Dietary Allowance
Calcium	37.6% 376mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	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	3.63% 54.4mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	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

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

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

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

• 1 pound of Red Kidney Beans has 9.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5 times more Vitamin B3, 5.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 21.9 times more Vitamin B9 than Red Cabbage.
• While 1 lb of Raw Red Cabbage contains more Vitamin A, 12.7 times more Vitamin C and 6.8 times more Vitamin K than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Raw Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Red Kidney Beans has 1.8 times more Calcium, 41.1 times more Copper, 8.4 times more Iron, 8.6 times more Magnesium, 4.6 times more Manganese, 13.5 times more Phosphorus, 5.6 times more Potassium, 5.3 times more Selenium and 12.7 times more Zinc than Red Cabbage.
• While 1 lb of Raw Red Cabbage contains 7.7 times more Water than Raw Red Kidney Beans.
• 1 pound of Red Cabbage lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 10.9 times more Energy, 8 times more Omega 3, 8.3 times more Carbohydrate, 7.2 times more Fiber and 15.8 times more Protein than Red Cabbage.
• While 1 lb of Raw Red Cabbage contains 1.8 times more Sugars than Raw Red Kidney Beans.
• 1 pound of Red Cabbage provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Raw Red Cabbage provide inadequate amounts of Omega 6 in one pound.