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

Macros Ratio

	Protein	Fat	Carbs
Savoy Cabbage	24%	3%	73%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Savoy Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.22% 122kcal	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	0.18% 0.059g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	21.3% 27.7g	78% 102g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	111% 42g	38g per day for Men 19-50 years
Protein	16% 9.07g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Savoy Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	25% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	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	91% 363μg	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	156% 141mg	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	5.14% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Savoy Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	22.7% 1.8mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	62.7% 1.44mg	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	27.2% 191mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11% 413g	8.2% 304g	3700g per day for Men 19-50 years

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

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

• 1 pound of Savoy Cabbage has more Vitamin A, 1.8 times more Vitamin B6 and 25.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.8 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Savoy Cabbage.
• Both Savoy Cabbage and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Savoy Cabbage have insufficient amounts of Vitamin B3
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Savoy Cabbage as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Savoy Cabbage has 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.9 times more Calcium, 4.7 times more Copper, 7.5 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Selenium and 3.2 times more Zinc than Raw Savoy Cabbage.
• 1 pound of Savoy Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 4.6 times more Energy, 3.7 times more Carbohydrate, 3 times more Fiber and 4.6 times more Protein than Raw Savoy Cabbage.
• 1 pound of Savoy Cabbage provide inadequate amounts of Energy and Omega 3
• Both Raw Savoy Cabbage as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.