Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Boiled Kidney Beans	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	17.4% 504kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	6.5% 8.45g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	1.37% 0.99g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	72.4% 0.94mg	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	129% 516μg	7.94% 31.8μg	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	70.6% 63.5mg	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	0.79% 0.12mg	32.5% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	966% 1159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	14% 139mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	34% 0.31mg	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	110% 8.8mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	91% 2.1mg	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	78.2% 548mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	7.2% 266g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Boiled New Zealand Spinach:

• Boiled All Types Kidney Beans have 5.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 16.3 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 1.8 times more Vitamin B2, 2 times more Vitamin B6, 13.3 times more Vitamin C, 41 times more Vitamin E and 34.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained New Zealand Spinach have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Boiled New Zealand Spinach:

• Boiled All Types Kidney Beans have 2.8 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 6.3 times more Phosphorus, 4 times more Potassium, 1.2 times more Selenium and 3.2 times more Zinc than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 1.4 times more Calcium, 107 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained New Zealand Spinach have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 10.6 times more Energy, 3 times more Omega 3, 10.7 times more Carbohydrate, 4.6 times more Fiber and 6.7 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.