Comparing Nutrients in 7 ounces Red Kidney Beans VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cabbage	18%	3%	79%

Macro Nutrients

	Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Energy	23% 669kcal	1.7% 49.6kcal	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	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	13% 4.96g	38g per day for Men 19-50 years
Protein	80% 44.7g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	10% 0.12mg	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	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	126% 151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Calcium	16.5% 165mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	4.2% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	11.7% 0.93mg	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	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	115% 806mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Red Kidney Beans vs Cabbage:

• 7 ounces of Red Kidney Beans have 10 times more Vitamin B1, 5.4 times more Vitamin B2, 9 times more Vitamin B3, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 9.2 times more Vitamin B9 than Cabbage.
• While 7 oz of Raw Cabbage contain 8.1 times more Vitamin C and 13.6 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Cabbage have insufficient amounts of Vitamin B3
• Both Raw 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 Red Kidney Beans vs Cabbage:

• 7 ounces of Red Kidney Beans have 2.1 times more Calcium, 36.8 times more Copper, 14.2 times more Iron, 11.5 times more Magnesium, 6.9 times more Manganese, 15.6 times more Phosphorus, 8 times more Potassium, 10.7 times more Selenium and 15.5 times more Zinc than Cabbage.
• While 7 oz of Raw Cabbage contain 7.8 times more Water than Raw Red Kidney Beans.
• 7 ounces of Cabbage lack sufficient amounts of Selenium and Zinc
• Both Raw Red Kidney Beans as well as Raw Cabbage lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 13.5 times more Energy, more Omega 3, 10.6 times more Carbohydrate, 6.1 times more Fiber and 17.6 times more Protein than Cabbage.
• While 7 oz of Raw Cabbage contain 1.5 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Cabbage provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Raw Cabbage provide inadequate amounts of Omega 6 in seven ounces.