Comparing Nutrients in 100 grams Canned Kidney Beans VS Boiled Chinese Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Chinese Cabbage with Salt	42%	10%	48%

Macro Nutrients

	Canned Kidney Beans	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	2.9% 84kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	1.37% 1.78g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	1.14% 0.83g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	2.63% 1g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	NA	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	2.68% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	1.58% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	12.8% 0.17mg	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	9% 36μg	10.3% 41μg	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	1.33% 1.2mg	29% 26mg	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	0.13% 0.02mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	2.1% 0.019mg	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	14.6% 1.17mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	6.26% 0.14mg	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	13% 90mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Chinese Cabbage with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Boiled Chinese Cabbage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Boiled Chinese Cabbage with Salt:

• 100 grams of Canned Kidney Beans have 3.6 times more Vitamin B1 and 1.7 times more Vitamin B5 than Boiled Chinese Cabbage with Salt.
• While 100 g of Boiled and Drained Chinese Cabbage with Salt contain 2.2 times more Vitamin B6, 21.7 times more Vitamin C and 8.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Chinese Cabbage with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of Boiled Chinese Cabbage with Salt have insufficient amounts of Vitamin B5
• Both Canned All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs Boiled Chinese Cabbage with Salt:

• 100 grams of Canned Kidney Beans have 7.1 times more Copper, 2.5 times more Magnesium, 3.1 times more Phosphorus and 2.7 times more Zinc than Boiled Chinese Cabbage with Salt.
• While 100 g of Boiled and Drained Chinese Cabbage with Salt contain 2.7 times more Calcium and 1.6 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Chinese Cabbage with Salt contain similar levels of Iron, Manganese, Sodium and Water per 100 grams.
• 100 grams of Boiled Chinese Cabbage with Salt lack sufficient amounts of Zinc
• Both Canned All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 7 times more Energy, 2 times more Omega 3, 8.1 times more Carbohydrate, 2.2 times more Sugars, 4.3 times more Fiber and 3.3 times more Protein than Boiled Chinese Cabbage with Salt.
• 100 grams of Boiled Chinese Cabbage with Salt provide inadequate amounts of Energy and Carbohydrate
• Both Canned All Types Kidney Beans as well as Boiled and Drained Chinese Cabbage with Salt provide inadequate amounts of Omega 6 in 100 grams.