Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Boiled Kidney Beans	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	6.2% 180kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	1.94% 2.52g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	1.62% 1.18g	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	24% 9.07g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18% 0.24mg	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	46% 184μg	14.5% 58μg	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	41% 37mg	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	0.28% 0.043mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	3% 0.027mg	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	39.3% 3.15mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	8.87% 0.2mg	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	28% 196mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.66% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Boiled Chinese Cabbage:

• Boiled All Types Kidney Beans have 5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 3.2 times more Vitamin B9 than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains more Vitamin A, 1.4 times more Vitamin B6, 21.7 times more Vitamin C and 4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Chinese Cabbage have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Boiled Chinese Cabbage:

• Boiled All Types Kidney Beans have 11.4 times more Copper, 2.1 times more Iron, 3.8 times more Magnesium, 3 times more Manganese, 4.8 times more Phosphorus, 2.8 times more Selenium and 5.9 times more Zinc than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 2.7 times more Calcium, 34 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Chinese Cabbage have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 10.6 times more Energy, 4.1 times more Omega 3, 12.8 times more Carbohydrate, 6.4 times more Fiber and 5.6 times more Protein than Boiled and Drained Chinese Cabbage.
• While Boiled and Drained Chinese Cabbage contains 2.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.