Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cabbage	18%	3%	79%

Macro Nutrients

	Boiled Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.22% 35.4kcal	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	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	25% 32.3g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	22% 12.3g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	19% 0.23mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	2.07% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	89.8% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	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	0.19% 2.83mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	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 Red Kidney Beans VS Cabbage per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled 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 Red Kidney Beans vs Cabbage:

• 5 ounces of Boiled Red Kidney Beans have 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 3 times more Vitamin B9 than Cabbage.
• While 5 oz of Raw Cabbage contain 30.5 times more Vitamin C and 9 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cabbage provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Cabbage have insufficient amounts of Vitamin B3
• Both Boiled Red Kidney Beans as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Red Kidney Beans have 12.7 times more Copper, 6.3 times more Iron, 3.8 times more Magnesium, 3 times more Manganese, 5.5 times more Phosphorus, 2.4 times more Potassium, 4 times more Selenium and 5.9 times more Zinc than Cabbage.
• While 5 oz of Raw Cabbage contain 1.4 times more Calcium and 1.4 times more Water than Boiled 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 Red Kidney Beans have 5.1 times more Energy, more Omega 3, 3.9 times more Carbohydrate, 3 times more Fiber and 6.8 times more Protein than Cabbage.
• While 5 oz of Raw Cabbage contain 10 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Cabbage provide inadequate amounts of Energy and Omega 3
• Both Boiled Red Kidney Beans as well as Raw Cabbage provide inadequate amounts of Omega 6 in five ounces.