Comparing Nutrients in 1 kilogram 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	29% 840kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	37% 48g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	7.03% 5.1g	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	1.24% 0.9g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 2.1g	g per day for Men 19-50 years
Fiber	113% 43g	97% 37g	38g per day for Men 19-50 years
Protein	93% 52.2g	71.6% 40g	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	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	105% 1.36mg	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	90% 360μg	303% 1210μg	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	13.3% 12mg	24.4% 22mg	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	1.33% 0.2mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	4506% 5407μg	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	34% 340mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	179% 1.6mg	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	146% 11.7mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	312% 7.17mg	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	129% 900mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	21% 780g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.