Comparing Nutrients in 5 ounces Canned Kidney Beans VS Pickled Cabbage, Japanese Style

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Canned Kidney Beans	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	6.2% 8.04g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	2.54% 1.84g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	NA	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	5.73% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	11% 0.14mg	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	12.8% 51μg	15% 59.5μg	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	1.9% 1.7mg	1.1% 0.99mg	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	0.19% 0.028mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	149% 178μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	3.94% 0.035mg	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	20.7% 1.66mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	14.7% 0.34mg	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	18.2% 128mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	35.6% 1209mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3% 111g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Pickled Cabbage, Japanese Style:

• Canned All Types Kidney Beans have more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.7 times more Vitamin C than Pickled Fresh Japanese Style Cabbage.
• While Pickled Fresh Japanese Style Cabbage contains 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 30.7 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pickled Fresh Japanese Style Cabbage have similar amounts of Vitamin B9 per 5 oz.
• Both Canned All Types Kidney Beans as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Pickled Cabbage, Japanese Style:

• Canned All Types Kidney Beans have 5.4 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus and 2.3 times more Zinc than Pickled Fresh Japanese Style Cabbage.
• While Pickled Fresh Japanese Style Cabbage contains 1.4 times more Calcium, 1.4 times more Manganese and 3.6 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Pickled Fresh Japanese Style Cabbage have similar amounts of Selenium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 2.8 times more Energy, 3.3 times more Omega 3, 2.6 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fiber and 3.3 times more Protein than Pickled Fresh Japanese Style Cabbage.
• Both Canned All Types Kidney Beans as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.