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

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.53% 0.091g	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	78% 102g	130g per day for Men 19-50 years
Sugars	20% 14.5g	NA	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	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	% 7.57g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	111% 42g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	36.3% 0.47mg	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	84% 336μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	287% 345μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 181mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11.3% 418g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cabbage has 30.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Cabbage.
• Both Cabbage and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Cabbage have insufficient amounts of Vitamin B3
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Cabbage as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cabbage has 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.7 times more Calcium, 15.2 times more Copper, 6.3 times more Iron, 4 times more Magnesium, 2 times more Manganese, 5.3 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium and 4.8 times more Zinc than Raw Cabbage.
• 1 pound of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 5 times more Energy, more Omega 3, 3.9 times more Carbohydrate, 3.7 times more Fiber and 7.1 times more Protein than Raw Cabbage.
• 1 pound of Cabbage provide inadequate amounts of Energy and Omega 3
• Both Raw Cabbage as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.