Comparing Nutrients in 14 ounces Canned Spinach with Liquids VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Spinach with Liquids	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.9% 11.6g	183% 237g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	NA	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	23% 8.73g	260% 99g	38g per day for Men 19-50 years
Protein	15% 8.37g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	178% 1603μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.72% 1.08mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	121% 1.58mg	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	57.5% 230μg	391% 1564μg	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	59.5% 53.6mg	20% 18mg	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	42.3% 6.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1259% 1511μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	33% 329mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	485% 4.37mg	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	78.4% 6.27mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	173% 3.97mg	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	18% 127mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	92% 10mg	11mg per day for Men 19-50 years
Water	10% 370g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Spinach with Liquids vs California Red Kidney Beans:

• Canned Spinach Solids and Liquids have more Vitamin A and 3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 29.4 times more Vitamin B1, 2.1 times more Vitamin B2, 7.6 times more Vitamin B3, 20.5 times more Vitamin B5, 5 times more Vitamin B6 and 6.8 times more Vitamin B9 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Spinach with Liquids vs California Red Kidney Beans:

• Canned Spinach Solids and Liquids have 6.8 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Calcium, 9.5 times more Copper, 5.9 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 12.7 times more Phosphorus, 6.5 times more Potassium, 2.7 times more Selenium and 6.1 times more Zinc than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• Canned Spinach Solids and Liquids have 1.5 times more Omega 3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.4 times more Energy, 20.5 times more Carbohydrate, 11.3 times more Fiber and 11.5 times more Protein than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.