Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Kimchi

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Kimchi	24%	24%	52%

Macro Nutrients

	Boiled Kidney Beans	Kimchi	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	3.66% 4.76g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	2.9% 2.1g	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	33.4% 12.7g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Kimchi	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	32.5% 0.42mg	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	64.5% 258μg	25.8% 103μg	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	2.65% 2.4mg	0% 0mg	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	0.4% 0.06mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Kimchi	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	5.3% 0.048mg	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	55% 4.4mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	NA	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	39% 274mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	3.6% 133g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Kimchi:

• Boiled All Types Kidney Beans have 16 times more Vitamin B1, 2.5 times more Vitamin B9 and more Vitamin C than Cabbage Kimchi.
• While Cabbage Kimchi contains 3.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 5.2 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cabbage Kimchi have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Kimchi:

• Boiled All Types Kidney Beans have 9 times more Copper, 3 times more Magnesium, 5.8 times more Phosphorus, 2.7 times more Potassium, 2.2 times more Selenium and 4.5 times more Zinc than Cabbage Kimchi.
• While Cabbage Kimchi contains 498 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cabbage Kimchi have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 8.5 times more Energy, 1.2 times more Omega 3, 9.5 times more Carbohydrate, 4 times more Fiber and 7.9 times more Protein than Cabbage Kimchi.
• While Cabbage Kimchi contains 3.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cabbage Kimchi have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.