Comparing Nutrients in 5 ounces Red Kidney Beans VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cabbage	18%	3%	79%

Macro Nutrients

	Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Energy	16.5% 478kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	57% 32g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	2.07% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	89.8% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Calcium	11.8% 118mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	3% 0.027mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cabbage per 5 oz

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

• 5 ounces of Red Kidney Beans have 10 times more Vitamin B1, 5.4 times more Vitamin B2, 9 times more Vitamin B3, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 9.2 times more Vitamin B9 than Cabbage.
• While 5 oz of Raw Cabbage contain 8.1 times more Vitamin C and 13.6 times more Vitamin K than Raw Red Kidney Beans.
• 5 ounces of Cabbage have insufficient amounts of Vitamin B3
• Both Raw 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 Red Kidney Beans vs Cabbage:

• 5 ounces of Red Kidney Beans have 2.1 times more Calcium, 36.8 times more Copper, 14.2 times more Iron, 11.5 times more Magnesium, 6.9 times more Manganese, 15.6 times more Phosphorus, 8 times more Potassium, 10.7 times more Selenium and 15.5 times more Zinc than Cabbage.
• While 5 oz of Raw Cabbage contain 7.8 times more Water than Raw Red Kidney Beans.
• 5 ounces of Cabbage lack sufficient amounts of Selenium and Zinc
• Both Raw Red Kidney Beans as well as Raw Cabbage lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 13.5 times more Energy, more Omega 3, 10.6 times more Carbohydrate, 6.1 times more Fiber and 17.6 times more Protein than Cabbage.
• While 5 oz of Raw Cabbage contain 1.5 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of Cabbage provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Raw Cabbage provide inadequate amounts of Omega 6 in five ounces.