Comparing Nutrients in 1 pound Cabbage VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cabbage	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	20.2% 26.3g	214% 278g	130g per day for Men 19-50 years
Sugars	20% 14.5g	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	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	181% 69g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cabbage	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	48.8% 195μg	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	184% 166mg	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	4.54% 0.68mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	287% 345μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 181mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	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	26.6% 2.13mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11.3% 418g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Cabbage vs Red Kidney Beans:

• 1 pound of Cabbage has 8.1 times more Vitamin C and 13.6 times more Vitamin K than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 10 times more Vitamin B1, 5.4 times more Vitamin B2, 9 times more Vitamin B3, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 9.2 times more Vitamin B9 than Raw Cabbage.
• 1 pound of Cabbage have insufficient amounts of Vitamin B3
• Both Raw 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 Cabbage vs Red Kidney Beans:

• 1 pound of Cabbage has 7.8 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.1 times more Calcium, 36.8 times more Copper, 14.2 times more Iron, 11.5 times more Magnesium, 6.9 times more Manganese, 15.6 times more Phosphorus, 8 times more Potassium, 10.7 times more Selenium and 15.5 times more Zinc than Raw Cabbage.
• 1 pound of Cabbage lack sufficient amounts of Selenium and Zinc
• Both Raw 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 Cabbage has 1.5 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 13.5 times more Energy, more Omega 3, 10.6 times more Carbohydrate, 6.1 times more Fiber and 17.6 times more Protein than Raw Cabbage.
• 1 pound of Cabbage provide inadequate amounts of Energy and Omega 3
• Both Raw Cabbage as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.