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

Weight per 500 calories

• Savoy Cabbage: 1852g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 12.2 times more energy per unit of mass than Raw Savoy Cabbage, which is high in comparison to other foods. Savoy Cabbage having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Savoy Cabbage	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	32.4% 0.52g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	69.7% 91g	130g per day for Men 19-50 years
Sugars	58% 42g	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	151% 57.4g	99% 37.7g	38g per day for Men 19-50 years
Protein	66% 37g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Savoy Cabbage	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	103% 926μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.3% 3.46mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	46.3% 0.6mg	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	370% 1481μg	149% 597μg	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	638% 574mg	7.58% 6.8mg	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	21% 3.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1062% 1274μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Savoy Cabbage	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	65% 648mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	185% 1.67mg	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	93% 7.4mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	123% 519mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	66% 1.5mg	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	111% 778mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	125% 4259mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	34.6% 519mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	45.5% 1685g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Savoy Cabbage has more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B5, 5.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 84.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw Savoy Cabbage as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Savoy Cabbage has 2.2 times more Calcium, 2.1 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 3.4 times more Selenium, 31.1 times more Sodium, 1.3 times more Zinc and 94.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Copper and 1.9 times more Iron than Raw Savoy Cabbage.

Comparison of macro-nutrients per 500 calories:

• Raw Savoy Cabbage has 4.1 times more Omega 3, 1.2 times more Carbohydrate and 1.5 times more Fiber than Raw California Red Kidney Beans.
• Both Raw Savoy Cabbage and Raw California Red Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Savoy Cabbage as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.