Comparing Nutrients in 7 ounces Cabbage VS Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Cabbage	Red Kidney Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	2.66% 0.45g	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	94% 122g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cabbage	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 151μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Red Kidney Beans per 7 oz

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

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

• 7 ounces of Cabbage have 8.1 times more Vitamin C and 13.6 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 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 Raw Cabbage.
• 7 ounces of Cabbage have insufficient amounts of Vitamin B3
• Both Raw Cabbage as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Cabbage have 7.8 times more Water than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 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 Raw Cabbage.
• 7 ounces of Cabbage lack sufficient amounts of Selenium and Zinc
• Both Raw Cabbage as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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