Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Savoy Cabbage

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Savoy Cabbage: 1852g

Boiled California Red Kidney Beans have 4.6 times more energy per 100g than Savoy Cabbage. It has average energy density when compared to other foods. Raw Savoy Cabbage having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Savoy Cabbage?

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Savoy Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	87% 113g	130g per day for Men 19-50 years
Sugars	NA	58% 42g	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	99% 37.5g	151% 57.4g	38g per day for Men 19-50 years
Protein	65.7% 37g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Savoy Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 926μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	69.3% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	271% 3.5mg	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	74.6% 298μg	370% 1481μg	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	5.38% 4.84mg	638% 574mg	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	21% 3.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1062% 1274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Savoy Cabbage	Recommended Dietary Allowance
Calcium	26.6% 266mg	65% 648mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	128% 1.15mg	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	150% 12mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	123% 519mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	145% 3.33mg	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	79% 552mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	125% 4259mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	34.6% 519mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	7.3% 270g	45.5% 1685g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Savoy Cabbage Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Savoy Cabbage?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Savoy Cabbage:

• 500 kcal of Raw Savoy Cabbage contain more Vitamin A, 2.5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3, 3.9 times more Vitamin B5, 8.4 times more Vitamin B6, 5 times more Vitamin B9 and 118.6 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Savoy Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Savoy Cabbage:

• 500 calories of Boiled California Red Kidney Beans have 1.6 times more Iron than Savoy Cabbage.
• While 500 kcal of Raw Savoy Cabbage contain 2.4 times more Calcium, 2.7 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus, 2.5 times more Potassium, 3.4 times more Selenium, 32.1 times more Sodium, 1.4 times more Zinc and 6.2 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Savoy Cabbage contain similar levels of Copper per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Savoy Cabbage contain 4 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Savoy Cabbage offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Savoy Cabbage provide inadequate amounts of Omega 6 in 500 calories.