Comparing Nutrients in 300 calories Cabbage VS California Red Kidney Beans

Weight per 300 calories

• Cabbage: 1200g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 13.2 times more energy per unit of mass than Raw Cabbage, which is high in comparison to other foods. Cabbage having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cabbage	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	42% 54.4g	130g per day for Men 19-50 years
Sugars	53% 38.4g	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	24% 17.4g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	79% 30g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cabbage	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	27.8% 0.36mg	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	129% 516μg	89.5% 358μg	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	488% 439mg	4.55% 4.1mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	760% 912μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	48% 480mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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	70.5% 5.64mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	83.5% 1.92mg	39.5% 0.91mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.6% 312mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	30% 1106g	0.29% 10.7g	3700g per day for Men 19-50 years

Cabbage VS California Red Kidney Beans Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cabbage vs California Red Kidney Beans:

• 300 calories of Cabbage have more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 4.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 107.4 times more Vitamin C than California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Cabbage as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cabbage vs California Red Kidney Beans:

• 300 calories of Cabbage have 2.7 times more Calcium, 2.1 times more Manganese, 1.5 times more Potassium, 1.2 times more Selenium, 21.6 times more Sodium and 103.6 times more Water than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 4.4 times more Copper and 1.5 times more Iron than Raw Cabbage.
• Both Cabbage and California Red Kidney Beans contain similar levels of Magnesium, 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 Cabbage have 1.3 times more Carbohydrate and 1.3 times more Fiber than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 1.4 times more Protein than Raw Cabbage.
• Both Cabbage and California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• Both Raw Cabbage as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.