Comparing Nutrients in 300 calories California Red Kidney Beans VS Boiled Common Cabbage with Salt

Weight per 300 calories

• California Red Kidney Beans: 91g
• Boiled Common Cabbage with Salt: 1304g

California Red Kidney Beans have 14.3 times more energy per 100g than Boiled Common Cabbage with Salt. It has high energy density when compared to other foods. Boiled and Drained Common Cabbage with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Boiled Common Cabbage with Salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Common Cabbage with Salt	18%	2%	80%

Macro Nutrients

	California Red Kidney Beans	Boiled Common Cabbage with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.81% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	55.3% 72g	130g per day for Men 19-50 years
Sugars	NA	50% 36.4g	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	NA	21% 15g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	65.2% 24.8g	38g per day for Men 19-50 years
Protein	39.6% 22g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Common Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.8% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	66.3% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	20.2% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	112% 1.46mg	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	89.5% 358μg	98% 391μg	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	4.55% 4.1mg	543% 489mg	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	NA	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1182% 1418μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Common Cabbage with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	24.6% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	106% 8.5mg	27.7% 2.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	116% 2.67mg	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	52.6% 368mg	61.5% 430mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	75% 2557mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	222% 3326mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	32.6% 1207g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Boiled Common Cabbage With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Boiled Common Cabbage with Salt?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Boiled Common Cabbage with Salt:

• 300 kcal of Boiled and Drained Common Cabbage with Salt contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B5, 4 times more Vitamin B6 and 119.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Common Cabbage with Salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled and Drained Common Cabbage with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Boiled Common Cabbage with Salt:

• 300 calories of California Red Kidney Beans have 4.5 times more Copper and 3.8 times more Iron than Boiled Common Cabbage with Salt.
• While 300 kcal of Boiled and Drained Common Cabbage with Salt contain 3.5 times more Calcium, 1.3 times more Magnesium, 2.9 times more Manganese, 1.9 times more Potassium, 2.7 times more Selenium, 332.6 times more Sodium and 113 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Common Cabbage with Salt contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 1.3 times more Protein than Boiled Common Cabbage with Salt.
• While 300 kcal of Boiled and Drained Common Cabbage with Salt contain 2.4 times more Omega 3 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Common Cabbage with Salt offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Boiled and Drained Common Cabbage with Salt provide inadequate amounts of Omega 6 in 300 calories.