Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cabbage	18%	3%	79%

Macro Nutrients

	Royal Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Energy	51.5% 1492kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	204% 265g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	30% 11.3g	38g per day for Men 19-50 years
Protein	205% 115g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Royal Red 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	147% 1.77mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	287% 345μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Calcium	59.4% 594mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	493% 39.5mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	263% 1842mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11.3% 418g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Royal Red Kidney Beans has 6.4 times more Vitamin B1, 6 times more Vitamin B2, 9 times more Vitamin B3, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 9.1 times more Vitamin B9 than Cabbage.
• While 1 lb of Raw Cabbage contains 8.1 times more Vitamin C than Raw Royal Red Kidney Beans.
• 1 pound of Cabbage have insufficient amounts of Vitamin B3
• Both Raw Royal Red Kidney Beans as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Royal Red Kidney Beans has 3.3 times more Calcium, 52.6 times more Copper, 18.5 times more Iron, 11.5 times more Magnesium, 6.9 times more Manganese, 15.6 times more Phosphorus, 7.9 times more Potassium, 10.7 times more Selenium and 14.8 times more Zinc than Cabbage.
• While 1 lb of Raw Cabbage contains 7.7 times more Water than Raw Royal Red Kidney Beans.
• 1 pound of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 13.2 times more Energy, more Omega 3, 10.1 times more Carbohydrate, 10 times more Fiber and 19.8 times more Protein than Cabbage.
• 1 pound of Cabbage provide inadequate amounts of Energy and Omega 3
• Both Raw Royal Red Kidney Beans as well as Raw Cabbage provide inadequate amounts of Omega 6 in one pound.