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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Cabbage	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6% 7.8g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	NA	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	2.27% 1.64g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	93% 35.3g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	43.3% 0.56mg	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	10.6% 42.5μg	140% 558μg	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	59% 53mg	7.1% 6.38mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	3% 0.24mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	61.6% 1.4mg	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	6.7% 46.8mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cabbage has 8.3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.7 times more Vitamin B1, 5.8 times more Vitamin B2, 8.3 times more Vitamin B3, 4.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 13.1 times more Vitamin B9 than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Cabbage has 7.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Calcium, 64.7 times more Copper, 55 times more Iron, 10.7 times more Magnesium, 4.9 times more Manganese, 12.3 times more Phosphorus, 7.6 times more Potassium, 5.3 times more Selenium and 12.8 times more Zinc than Boiled and Drained Cabbage.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans contain 14.3 times more Energy, 6 times more Omega 3, 10.9 times more Carbohydrate, 13.1 times more Fiber and 19.2 times more Protein than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.