Comparing Nutrients in 7 ounces California Red Kidney Beans VS Boiled Napa Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Napa Cabbage with Salt	35%	9%	56%

Macro Nutrients

	California Red Kidney Beans	Boiled Napa Cabbage with Salt	Recommended Dietary Allowance
Energy	22.6% 655kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	130% 49.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Napa Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	27% 0.35mg	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	195% 782μg	26.3% 105μg	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	9.92% 8.93mg	35% 31.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Napa Cabbage with Salt	Recommended Dietary Allowance
Calcium	38.7% 387mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	6.4% 0.058mg	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	232% 18.6mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	13.2% 0.3mg	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	115% 804mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Boiled Napa Cabbage with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Boiled Napa Cabbage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Boiled Napa Cabbage with Salt:

• 7 ounces of California Red Kidney Beans have 12 times more Vitamin B1, 5 times more Vitamin B2, 4.1 times more Vitamin B3, 9.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.4 times more Vitamin B9 than Boiled Napa Cabbage with Salt.
• While 7 oz of Boiled and Drained Chinese Napa Cabbage with Salt contain more Vitamin A and 3.5 times more Vitamin C than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Boiled Napa Cabbage with Salt have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Boiled and Drained Chinese Napa Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Boiled Napa Cabbage with Salt:

• 7 ounces of California Red Kidney Beans have 6.1 times more Calcium, 37.9 times more Copper, 31.2 times more Iron, 16 times more Magnesium, 6.5 times more Manganese, 10.4 times more Phosphorus, 6.6 times more Potassium, 8 times more Selenium and 14.2 times more Zinc than Boiled Napa Cabbage with Salt.
• While 7 oz of Boiled and Drained Chinese Napa Cabbage with Salt contain 22.3 times more Sodium and 8.1 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Boiled Napa Cabbage with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 23.6 times more Energy, 1.8 times more Omega 3, 24.8 times more Carbohydrate, 14.6 times more Fiber and 16.2 times more Protein than Boiled Napa Cabbage with Salt.
• 7 ounces of Boiled Napa Cabbage with Salt provide inadequate amounts of Energy and Carbohydrate
• Both Raw California Red Kidney Beans as well as Boiled and Drained Chinese Napa Cabbage with Salt provide inadequate amounts of Omega 6 in seven ounces.