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

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Red Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	11.3% 14.6g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	4.05% 2.94g	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	% 3.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	8.93% 35.7μg	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	126% 113mg	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	63.7% 0.57mg	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	20% 1.6mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	26.5% 12μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.5% 59.5mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.85% 179g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Cabbage VS Boiled California Red Kidney Beans per 7 oz

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

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

• 7 ounces of Red Cabbage have more Vitamin A, 2 times more Vitamin B6 and 47.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.1 times more Vitamin B9 than Raw Red Cabbage.
• Both Red Cabbage and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Red Cabbage as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Cabbage have 1.4 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.5 times more Calcium, 17 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 4.6 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium and 3.9 times more Zinc than Raw Red Cabbage.
• 7 ounces of Red Cabbage lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Cabbage have 1.4 times more Omega 3 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4 times more Energy, 3 times more Carbohydrate, 4.4 times more Fiber and 6.4 times more Protein than Raw Red Cabbage.
• 7 ounces of Red Cabbage provide inadequate amounts of Energy
• Both Raw Red Cabbage as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.