Comparing Nutrients in 100 calories Boiled Red Kidney Beans VS Cabbage

Weight per 100 calories

• Boiled Red Kidney Beans: 78.7g
• Cabbage: 400g

Boiled Red Kidney Beans have 5.1 times more energy per 100g than Cabbage. It has average energy density when compared to other foods. Raw Cabbage having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cabbage	18%	3%	79%

Macro Nutrients

	Boiled Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	8.27% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.084g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18% 23g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	17.7% 13g	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	8% 5.8g	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	% 6.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	15.3% 5.83g	26.3% 10g	38g per day for Men 19-50 years
Protein	12% 6.83g	9.14% 5.12g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	5.85% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	38% 0.5mg	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	25.6% 102μg	43% 172μg	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	1.05% 0.94mg	163% 146mg	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	0.16% 0.024mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	253% 304μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cabbage	Recommended Dietary Allowance
Calcium	2.2% 22mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	8.44% 0.076mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	29% 2.3mg	23.5% 1.88mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	28% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	61.7% 27.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 112mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	9.33% 317mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.57mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	9.97% 369g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Cabbage Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Cabbage?

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

• 100 kcal of Raw Cabbage contain more Vitamin A, 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.1 times more Vitamin B3, 4.9 times more Vitamin B5, 5.2 times more Vitamin B6, 1.7 times more Vitamin B9, 154.9 times more Vitamin C, 25.4 times more Vitamin E and 46 times more Vitamin K than Boiled Red Kidney Beans.
• 100 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Red Kidney Beans have 2.5 times more Copper and 1.2 times more Iron than Cabbage.
• While 100 kcal of Raw Cabbage contain 7.3 times more Calcium, 1.4 times more Magnesium, 1.7 times more Manganese, 2.1 times more Potassium, 1.3 times more Selenium, 45.7 times more Sodium and 7 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cabbage contain similar levels of Phosphorus and Zinc per 100 calories.
• 100 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Red Kidney Beans have more Omega 3 and 1.3 times more Protein than Cabbage.
• While 100 kcal of Raw Cabbage contain 1.3 times more Carbohydrate, 50.8 times more Sugars and 1.7 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cabbage offer comparable quantities of Energy per 100 calories.
• 100 calories of Cabbage provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Raw Cabbage provide inadequate amounts of Omega 6 in 100 calories.