Comparing Nutrients in 14 ounces Canned Kidney Beans VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Canned Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	14.7% 19g	130g per day for Men 19-50 years
Sugars	10% 7.34g	2.8% 2.02g	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	0.49% 0.36g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0.83g	g per day for Men 19-50 years
Fiber	45% 17g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	37% 20.7g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	NA	266% 2393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	41.5% 0.54mg	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	35.7% 143μg	120% 480μg	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	5.3% 4.76mg	9.7% 8.73mg	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	0.53% 0.079mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	71% 0.64mg	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	58% 4.64mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	124% 2.85mg	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	51% 357mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	85% 1278mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.54% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B1 and 1.8 times more Vitamin B5 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 3.5 times more Vitamin B2, 1.8 times more Vitamin B6, 3.4 times more Vitamin B9, 1.8 times more Vitamin C, 177 times more Vitamin E and 131.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Canned All Types Kidney Beans have 1.8 times more Phosphorus than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 4.5 times more Calcium, 1.7 times more Iron, 3 times more Magnesium, 4.3 times more Manganese, 1.3 times more Potassium and 6.1 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Copper, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 2.5 times more Energy, 3 times more Carbohydrate, 3.6 times more Sugars and 1.3 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Canned All Types Kidney Beans and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.