Comparing Nutrients in 7 ounces Red Kidney Beans VS Pickled Cabbage, Japanese Style

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Pickled Cabbage, Japanese Style	21%	3%	76%

Macro Nutrients

	Red Kidney Beans	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Energy	23% 669kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	8.66% 11.3g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	3.56% 2.58g	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	79.4% 30g	16% 6.15g	38g per day for Men 19-50 years
Protein	80% 44.7g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	15.3% 0.2mg	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	21% 83.3μg	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	9.92% 8.93mg	1.54% 1.4mg	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	2.78% 0.42mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Pickled Cabbage, Japanese Style	Recommended Dietary Allowance
Calcium	16.5% 165mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	5.5% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	20.5% 0.47mg	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% 806mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	49.8% 1693mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	36.6% 550mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Pickled Cabbage, Japanese Style per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Pickled Cabbage, Japanese Style:

• 7 ounces of Red Kidney Beans have more Vitamin B1, 5.4 times more Vitamin B2, 11.7 times more Vitamin B3, 3.9 times more Vitamin B5, 4 times more Vitamin B6, 9.4 times more Vitamin B9 and 6.4 times more Vitamin C than Pickled Cabbage, Japanese Style.
• While 7 oz of Pickled Fresh Japanese Style Cabbage contain 22.5 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Pickled Cabbage, Japanese Style have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Raw Red Kidney Beans as well as Pickled Fresh Japanese Style Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Pickled Cabbage, Japanese Style:

• 7 ounces of Red Kidney Beans have 1.7 times more Calcium, 28 times more Copper, 13.7 times more Iron, 11.5 times more Magnesium, 4.7 times more Manganese, 9.4 times more Phosphorus, 1.6 times more Potassium, 3.2 times more Selenium and 14 times more Zinc than Pickled Cabbage, Japanese Style.
• While 7 oz of Pickled Fresh Japanese Style Cabbage contain 23.1 times more Sodium and 7.8 times more Water than Raw Red Kidney Beans.
• 7 ounces of Pickled Cabbage, Japanese Style lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 11.2 times more Energy, 14.3 times more Omega 3, 10.8 times more Carbohydrate, 1.6 times more Sugars, 4.9 times more Fiber and 14.1 times more Protein than Pickled Cabbage, Japanese Style.
• 7 ounces of Pickled Cabbage, Japanese Style provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Pickled Fresh Japanese Style Cabbage provide inadequate amounts of Omega 6 in seven ounces.