Comparing Nutrients in 5 ounces Salted Mustard Cabbage VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Salted Mustard Cabbage	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.14% 8g	25% 32.3g	130g per day for Men 19-50 years
Sugars	2.74% 2g	0.63% 0.45g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.27% 0.26mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	13% 0.17mg	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	25.5% 102μg	46% 184μg	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	0% 0mg	1.9% 1.7mg	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	0.19% 0.028mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.5% 95mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	12.4% 0.99mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	29.4% 0.68mg	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	5.47% 38.3mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	67.8% 1016mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Salted Mustard Cabbage have more Vitamin A, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 13.8 times more Vitamin K than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 4 times more Vitamin B1 and 1.8 times more Vitamin B9 than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A
• Both Salted Mustard Cabbage as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Salted Mustard Cabbage have 2.4 times more Calcium, 358.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 7.1 times more Copper, 4.2 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 5.3 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium and 3.6 times more Zinc than Salted Mustard Cabbage.
• 5 ounces of Salted Mustard Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Red Kidney Beans contain 4.5 times more Energy, 6.5 times more Omega 3, 4 times more Carbohydrate, 2.4 times more Fiber and 7.9 times more Protein than Salted Mustard Cabbage.
• 5 ounces of Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3 and Protein
• Both Salted Mustard Cabbage as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.