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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Boiled Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0% 0g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	NA	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	67% 25.4g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	266% 2393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	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	110% 8.8mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	78.2% 548mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	85% 1278mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.54% 353g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.9 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 more Vitamin A, 3 times more Vitamin B2, 1.8 times more Vitamin C, 118 times more Vitamin E and 64.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Boiled 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 Boiled Kidney Beans vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled All Types Kidney Beans have 1.3 times more Copper, 2.8 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 4.4 times more Calcium, 2 times more Magnesium, 1.7 times more Manganese, 5 times more Selenium, 322 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 3.7 times more Energy, 2 times more Omega 3, 4.8 times more Carbohydrate, 1.7 times more Fiber and 2.2 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled 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, Glucose and Sucrose in 14 oz.