Comparing Nutrients in 7 ounces Salted Mustard Cabbage VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Salted Mustard Cabbage	16%	3%	81%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Salted Mustard Cabbage	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	16% 6.15g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Salted Mustard Cabbage	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	11% 97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	12.2% 0.16mg	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	35.7% 143μg	11.4% 45.6μg	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	0% 0mg	1.76% 1.6mg	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	0.26% 0.04mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Mustard Cabbage	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	13.3% 133mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	32.4% 0.29mg	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	17.4% 1.4mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	25% 0.58mg	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	7.65% 53.6mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	95% 1423mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Mustard Cabbage VS Canned Red Kidney Beans with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Salted Mustard Cabbage vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Salted Mustard Cabbage have more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 3.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 28.2 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.7 times more Vitamin B1 than Salted Mustard Cabbage.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A
• Both Salted Mustard Cabbage as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Salted Mustard Cabbage vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Salted Mustard Cabbage have 2.3 times more Calcium and 2.8 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 4.3 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 3.9 times more Phosphorus and 2.1 times more Zinc than Salted Mustard Cabbage.
• Both Salted Mustard Cabbage and Canned Red Kidney Beans with Liquids contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Salted Mustard Cabbage lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.9 times more Energy, 2 times more Omega 3, 2.6 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 4.7 times more Protein than Salted Mustard Cabbage.
• 7 ounces of Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3 and Protein
• Both Salted Mustard Cabbage as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.