Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Cabbage	Recommended Dietary Allowance
Energy	4.38% 127kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.062% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	3.85% 2.8g	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	1.6% 1.16g	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	% 1.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	5% 1.9g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	5.1% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	8.6% 0.11mg	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	32.5% 130μg	7.5% 30μg	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	41.7% 37.5mg	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	0.2% 0.03mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Cabbage	Recommended Dietary Allowance
Calcium	2.8% 28mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	36.8% 2.94mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	8.9% 0.21mg	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	20.3% 142mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Boiled Cabbage per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Boiled Cabbage:

• 100 grams of Boiled Red Kidney Beans have 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.3 times more Vitamin B9 than Boiled Cabbage.
• While 100 g of Boiled and Drained Cabbage contain 31.3 times more Vitamin C and 12.9 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Cabbage provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of Boiled Cabbage have insufficient amounts of Vitamin B3
• Both Boiled Red Kidney Beans as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Boiled Cabbage:

• 100 grams of Boiled Red Kidney Beans have 14.2 times more Copper, 17.3 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 4.3 times more Phosphorus, 2.1 times more Potassium, 2 times more Selenium and 5.4 times more Zinc than Boiled Cabbage.
• While 100 g of Boiled and Drained Cabbage contain 1.7 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
• 100 grams of Boiled Cabbage lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 5.5 times more Energy, 12 times more Omega 3, 4.1 times more Carbohydrate, 3.9 times more Fiber and 6.8 times more Protein than Boiled Cabbage.
• While 100 g of Boiled and Drained Cabbage contain 8.7 times more Sugars than Boiled Red Kidney Beans.
• 100 grams of Boiled Cabbage provide inadequate amounts of Energy and Omega 3
• Both Boiled Red Kidney Beans as well as Boiled and Drained Cabbage provide inadequate amounts of Omega 6 in 100 grams.