Comparing Nutrients in 1 pound Cabbage VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.2% 26.3g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	20% 14.5g	11.6% 8.4g	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	9.07% 6.58g	0% 0g	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	% 7.57g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 8.4g	g per day for Men 19-50 years
Fiber	30% 11.3g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	26% 0.34mg	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	48.8% 195μg	41% 163μg	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	184% 166mg	6.05% 5.44mg	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	4.54% 0.68mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	287% 345μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18% 181mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	26.6% 2.13mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	70% 31.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 118mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.3% 418g	9.57% 354g	3700g per day for Men 19-50 years

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

• Raw Cabbage has 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 30.5 times more Vitamin C, 7.5 times more Vitamin E and 18.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Cabbage.
• Both Raw Cabbage and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Cabbage as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned All Types Kidney Beans contain 7.1 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 3.5 times more Phosphorus, 1.4 times more Potassium, 3 times more Selenium, 16.4 times more Sodium and 2.6 times more Zinc than Raw Cabbage.
• Both Raw Cabbage and Canned All Types Kidney Beans have similar amounts of Calcium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Cabbage has 1.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Energy, more Omega 3, 2.5 times more Carbohydrate, 1.7 times more Fiber and 4.1 times more Protein than Raw Cabbage.
• Both Raw Cabbage as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.