Comparing Nutrients in 5 ounces Red Kidney Beans VS Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Red Cabbage	16%	4%	80%

Macro Nutrients

	Red Kidney Beans	Red Cabbage	Recommended Dietary Allowance
Energy	16.5% 478kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	8.04% 10.4g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	7.5% 5.43g	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	2.9% 2.1g	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	% 2.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	57% 32g	3.6% 2.03g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Red Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	22.8% 0.3mg	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	6.38% 25.5μg	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	89.8% 80.8mg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Red Cabbage	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	19% 8.5μg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.46% 128g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Red Kidney Beans have 9.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5 times more Vitamin B3, 5.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 21.9 times more Vitamin B9 than Red Cabbage.
• While 5 oz of Raw Red Cabbage contain more Vitamin A, 12.7 times more Vitamin C and 6.8 times more Vitamin K than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Raw Red Cabbage have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Red Kidney Beans have 1.8 times more Calcium, 41.1 times more Copper, 8.4 times more Iron, 8.6 times more Magnesium, 4.6 times more Manganese, 13.5 times more Phosphorus, 5.6 times more Potassium, 5.3 times more Selenium and 12.7 times more Zinc than Red Cabbage.
• While 5 oz of Raw Red Cabbage contain 7.7 times more Water than Raw Red Kidney Beans.
• 5 ounces of Red Cabbage lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 10.9 times more Energy, 8 times more Omega 3, 8.3 times more Carbohydrate, 7.2 times more Fiber and 15.8 times more Protein than Red Cabbage.
• While 5 oz of Raw Red Cabbage contain 1.8 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of Red Cabbage provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Raw Red Cabbage provide inadequate amounts of Omega 6 in five ounces.