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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	California Red Kidney Beans	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	45% 1310kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	6.5% 8.45g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	173% 97g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	California Red 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	175% 2.1mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	NA	32.5% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	966% 1159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	77.4% 774mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Boiled New Zealand Spinach per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Boiled New Zealand Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of California Red Kidney Beans have 17.6 times more Vitamin B1, 2 times more Vitamin B2, 5.3 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6 and 49.3 times more Vitamin B9 than Boiled New Zealand Spinach.
• While 14 oz of Boiled and Drained New Zealand Spinach contain 3.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 4.1 times more Calcium, 14.3 times more Copper, 14.2 times more Iron, 5 times more Magnesium, 1.9 times more Manganese, 18.4 times more Phosphorus, 14.6 times more Potassium, 3.6 times more Selenium and 8.2 times more Zinc than Boiled New Zealand Spinach.
• While 14 oz of Boiled and Drained New Zealand Spinach contain 9.7 times more Sodium and 8.1 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Boiled New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 27.5 times more Energy, 1.5 times more Omega 3, 28.1 times more Carbohydrate, 17.8 times more Fiber and 18.7 times more Protein than Boiled New Zealand Spinach.
• 14 ounces of Boiled New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• Both Raw California Red Kidney Beans as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Omega 6 in 14 ounces.