Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cabbage	18%	3%	79%

Macro Nutrients

	Boiled Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.2% 0.034g	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	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	8.76% 6.35g	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	3.97% 2.88g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cabbage	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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	19% 0.25mg	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	21.3% 85.3μg	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	80.7% 72.6mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	126% 151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	4.2% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	73% 5.83mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	30.6% 13.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	40.3% 282mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cabbage per 7 oz

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

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

• 7 ounces of Boiled Red Kidney Beans have 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 3 times more Vitamin B9 than Cabbage.
• While 7 oz of Raw Cabbage contain 30.5 times more Vitamin C and 9 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cabbage provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Cabbage have insufficient amounts of Vitamin B3
• Both Boiled Red Kidney Beans as well as Raw Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Cabbage:

• 7 ounces of Boiled Red Kidney Beans have 12.7 times more Copper, 6.3 times more Iron, 3.8 times more Magnesium, 3 times more Manganese, 5.5 times more Phosphorus, 2.4 times more Potassium, 4 times more Selenium and 5.9 times more Zinc than Cabbage.
• While 7 oz of Raw Cabbage contain 1.4 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
• 7 ounces of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 5.1 times more Energy, more Omega 3, 3.9 times more Carbohydrate, 3 times more Fiber and 6.8 times more Protein than Cabbage.
• While 7 oz of Raw Cabbage contain 10 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Cabbage provide inadequate amounts of Energy and Omega 3
• Both Boiled Red Kidney Beans as well as Raw Cabbage provide inadequate amounts of Omega 6 in seven ounces.