Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Salted Mustard Cabbage

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	6.14% 8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	2.74% 2g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	5.27% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	32.7% 0.43mg	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	25.5% 102μg	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	0% 0mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	5.35% 0.048mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	13.4% 0.31mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	67.8% 1016mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.53% 131g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 4 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin C than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin B6 and 13.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Salted Mustard Cabbage have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Salted Mustard 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 Salted Mustard Cabbage:

• Boiled All Types Kidney Beans have 6.4 times more Copper, 3.2 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium, 1.2 times more Selenium and 3.3 times more Zinc than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 1.9 times more Calcium, 717 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 4.5 times more Energy, 6.5 times more Omega 3, 4 times more Carbohydrate, 2.1 times more Fiber and 7.9 times more Protein than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 4.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Salted Mustard Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.