Comparing Nutrients in 5 ounces Cabbage VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	16% 20.6g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	3.6% 2.62g	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	2.83% 2.06g	0% 0g	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	% 2.37g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 2.62g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	16% 6.1g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	8.07% 0.1mg	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	15.2% 61μg	12.8% 51μg	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	57.6% 52mg	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	1.4% 0.21mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89.8% 108μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	21.3% 0.19mg	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	8.33% 0.67mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	10.4% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	22% 9.84μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.26% 37mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3% 111g	3700g per day for Men 19-50 years

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

• Raw Cabbage has 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 30.5 times more Vitamin C, 7.5 times more Vitamin E and 18.5 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Cabbage.
• Both Raw Cabbage and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Cabbage as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned All Types Kidney Beans contain 7.1 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 3.5 times more Phosphorus, 1.4 times more Potassium, 3 times more Selenium, 16.4 times more Sodium and 2.6 times more Zinc than Raw Cabbage.
• Both Raw Cabbage and Canned All Types Kidney Beans have similar amounts of Calcium, Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cabbage has 1.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Energy, more Omega 3, 2.5 times more Carbohydrate, 1.7 times more Fiber and 4.1 times more Protein than Raw Cabbage.
• Both Raw Cabbage as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.