Comparing Nutrients in 5 ounces Canned Kidney Beans VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Canned Kidney Beans	Red Cabbage	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.28% 0.048g	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	8.04% 10.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	7.5% 5.43g	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	2.9% 2.1g	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	% 2.47g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.85g	g per day for Men 19-50 years
Fiber	16% 6.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	3.6% 2.03g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Red Cabbage	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	22.8% 0.3mg	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	6.38% 25.5μg	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	89.8% 80.8mg	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	0.19% 0.028mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Red Cabbage	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	2.68% 0.024mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	19% 8.5μg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3% 111g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Red Cabbage:

• Canned All Types Kidney Beans have 1.8 times more Vitamin B1 and 2 times more Vitamin B9 than Raw Red Cabbage.
• While Raw Red Cabbage contains 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 47.5 times more Vitamin C and 9.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Red Cabbage have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Canned All Types Kidney Beans as well as Raw Red 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 Red Cabbage:

• Canned All Types Kidney Beans have 7.9 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 3 times more Phosphorus, 1.5 times more Selenium, 11 times more Sodium and 2.1 times more Zinc than Raw Red Cabbage.
• While Raw Red Cabbage contains 1.3 times more Calcium and 1.4 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Red Cabbage have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 2.7 times more Energy, 1.8 times more Omega 3, 2 times more Carbohydrate, 2 times more Fiber and 3.7 times more Protein than Raw Red Cabbage.
• While Raw Red Cabbage contains 2.1 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.