Comparing Nutrients in 1 pound Boiled Cabbage VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Cabbage	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.6% 104kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	214% 278g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	13% 9.53g	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	7.26% 5.26g	NA	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	% 7.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	181% 69g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	139% 1.8mg	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	34% 136μg	447% 1787μg	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	189% 170mg	22.7% 20.4mg	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	4.23% 0.64mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.8% 218mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	0.25% 9.98μg	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	9.64% 0.77mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	219% 5.04mg	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	21.4% 150mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11.3% 420g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Cabbage has 8.3 times more Vitamin C and 19.4 times more Vitamin K than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 10 times more Vitamin B1, 5.7 times more Vitamin B2, 8.5 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 and Drained Cabbage.
• 1 pound of Boiled Cabbage have insufficient amounts of Vitamin B3
• Both Boiled and Drained Cabbage as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Cabbage has 7.9 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.7 times more Calcium, 41.1 times more Copper, 39.4 times more Iron, 9.2 times more Magnesium, 5.4 times more Manganese, 12.3 times more Phosphorus, 6.9 times more Potassium, 5.3 times more Selenium and 14 times more Zinc than Boiled and Drained Cabbage.
• 1 pound of Boiled Cabbage lack sufficient amounts of Copper, Selenium and Zinc
• Both Boiled and Drained Cabbage as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cabbage has 1.3 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 14.7 times more Energy, 25.6 times more Omega 3, 11.1 times more Carbohydrate, 8 times more Fiber and 17.7 times more Protein than Boiled and Drained Cabbage.
• 1 pound of Boiled Cabbage provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Cabbage as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.