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

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.85% 11.5g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	3.97% 2.88g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	16% 0.21mg	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	21.3% 85.3μg	36.7% 147μg	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	80.7% 72.6mg	2.65% 2.4mg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 151μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	11.7% 0.93mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	30.6% 13.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.37% 51.6mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.94% 183g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Cabbage has 30.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Cabbage.
• Both Raw Cabbage and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Cabbage as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Cabbage has 4.5 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Calcium, 15.2 times more Copper, 6.3 times more Iron, 4 times more Magnesium, 2 times more Manganese, 5.3 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium and 4.8 times more Zinc than Raw Cabbage.

Comparison of macro-nutrients per 7 ounces:

• Boiled California Red Kidney Beans contain 5 times more Energy, more Omega 3, 3.9 times more Carbohydrate, 3.7 times more Fiber and 7.1 times more Protein than Raw Cabbage.
• Both Raw Cabbage as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.