Comparing Nutrients in 500 calories Salted Mustard Cabbage VS Boiled Kidney Beans

Weight per 500 calories

• Salted Mustard Cabbage: 1786g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 4.5 times more energy per unit of mass than Salted Mustard Cabbage, which is average in comparison to other foods. Salted Mustard Cabbage having very low energy density.

Which food has more nutrients per 500 calories - Salted Mustard Cabbage or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Salted Mustard Cabbage	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 101g	69% 89.8g	130g per day for Men 19-50 years
Sugars	34.5% 25g	1.74% 1.26g	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	146% 55.4g	66.3% 25g	38g per day for Men 19-50 years
Protein	35% 19.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	97% 875μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.4% 13mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.36mg	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	321% 1286μg	128% 512μg	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	0% 0mg	5.25% 4.72mg	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	2.4% 0.36mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1720% 2064μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	120% 1196mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	94% 0.85mg	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	156% 12.5mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	73.6% 1.7mg	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	69% 482mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	129% 4393mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	854% 12804mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	44.4% 1645g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Salted Mustard Cabbage vs Boiled Kidney Beans:

• Salted Mustard Cabbage has more Vitamin A, 7 times more Vitamin B2, 5.7 times more Vitamin B3, 3.8 times more Vitamin B5, 11.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 62.4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
• Both Salted Mustard Cabbage as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Salted Mustard Cabbage vs Boiled Kidney Beans:

• Salted Mustard Cabbage has 8.7 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 2.8 times more Potassium, 3.7 times more Selenium, 3252.1 times more Sodium, 1.4 times more Zinc and 6.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Salted Mustard Cabbage has 19.8 times more Sugars and 2.2 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Omega 3 and 1.7 times more Protein than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Salted Mustard Cabbage as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.