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Comparing Nutrients in 100 calories Canned SpinachVS Boiled Kidney Beans

Weight per 100 calories

Canned Spinach
435g
Boiled Kidney Beans
78.7g

Boiled All Types Kidney Beans have 5.5 times more energy per unit of mass than Canned Spinach, Solids with Salt, which is average in comparison to other foods. Canned Spinach having very low energy density.

Which food has more nutrients per 100 calories - Canned Spinach or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Canned Spinach
38%
15%
47%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.24%2.17g
Fat
0.41%0.39g
2.17 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.35g
Saturated Fat
0.18%0.057g
0.35 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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48.4%0.77g
Omega 3
8.37%0.13g
0.77 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.84%0.14g
Omega 6
0.5%0.085g
0.14 gvs0.085 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.4%14.8g
Carbohydrate
14%18g
14.8 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.4%1.74g
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.74 gvs0.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27.5%10.4g
Fiber
13.3%5.04g
10.4 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
22%12.2g
Protein
12%6.83g
12.2 gvs6.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

237%2130μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2130 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.8%0.07mg
Vitamin B1
10.5%0.13mg
Thiamine
0.07 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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46%0.6mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.6 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.5%1.7mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
1.7 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.1%0.2mg
Vitamin B5
3.46%0.17mg
Pantothenic acid
0.2 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.4%0.43mg
Vitamin B6
7.27%0.094mg
Pyridoxine
0.43 mgvs0.094 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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107%426μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
426 μgvs102 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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69%62mg
Vitamin C
1.05%0.94mg
Ascorbic acid
62 mgvs0.94 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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56.2%8.43mg
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
8.43 mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1672%2007μg
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
2007 μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

55.2%552mg
Calcium
2.76%27.6mg
552 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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87%0.78mg
Copper
19%0.17mg
0.78 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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125%10mg
Iron
22%1.75mg
10 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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78.7%330mg
Magnesium
7.87%33mg
330 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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113%2.6mg
Manganese
14.7%0.34mg
2.6 mgvs0.34 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
27.3%191mg
Phosphorus
15.5%109mg
191 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
44.2%1504mg
Potassium
9.38%319mg
1504 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6.1μg
Selenium
1.57%0.87μg
6.1 μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
93%1400mg
Sodium
0.052%0.79mg
1400 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg
Zinc
7.16%0.79mg
2 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.8%399g
Water
1.42%52.7g
399 gvs52.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Spinach vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Canned Spinach vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: