Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Boiled Kidney Beans	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	43.8% 1270kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	NA	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	21% 27g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	55.3% 21g	38g per day for Men 19-50 years
Protein	155% 86.7g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.4% 580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	49% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	66% 0.86mg	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	325% 1300μg	285% 1140μg	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	65.6% 59mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	35% 350mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	123% 1.1mg	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	278% 22mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	111% 2.55mg	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	197% 1380mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	18% 669g	25% 925g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cooked Malabar Spinach:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains more Vitamin A, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Malabar Spinach have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cooked Malabar Spinach:

• Boiled All Types Kidney Beans have 1.9 times more Copper, 1.5 times more Iron, 1.7 times more Manganese, 3.8 times more Phosphorus, 1.6 times more Potassium, 1.2 times more Selenium and 3.3 times more Zinc than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 3.5 times more Calcium, 55 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Malabar Spinach have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 5.5 times more Energy, 8.4 times more Carbohydrate, 3 times more Fiber and 2.9 times more Protein than Cooked Malabar Spinach.
• Both Boiled All Types Kidney Beans as well as Cooked Malabar Spinach have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.