Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cabbage	18%	3%	79%

Macro Nutrients

	Boiled California Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	NA	6.26% 4.54g	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	2.83% 2.06g	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	% 2.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	34.7% 13g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	23% 13g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	2.07% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	13.5% 0.18mg	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	26.2% 105μg	15.2% 61μg	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	57.6% 52mg	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	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89.8% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Calcium	9.36% 94mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	3% 0.027mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	53% 4.22mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	9.86% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	22% 9.84μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.7% 194mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cabbage per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Cabbage.
• While 5 oz of Raw Cabbage contain 30.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cabbage provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Cabbage have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.7 times more Calcium, 15.2 times more Copper, 6.3 times more Iron, 4 times more Magnesium, 2 times more Manganese, 5.3 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium and 4.8 times more Zinc than Cabbage.
• While 5 oz of Raw Cabbage contain 1.4 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5 times more Energy, more Omega 3, 3.9 times more Carbohydrate, 3.7 times more Fiber and 7.1 times more Protein than Cabbage.
• 5 ounces of Cabbage provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Cabbage provide inadequate amounts of Omega 6 in five ounces.