Comparing Nutrients in 1 kilogram 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	43.8% 1270kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	53.8% 0.86g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	37% 48g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	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	NA	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	168% 64g	97% 37g	38g per day for Men 19-50 years
Protein	155% 86.7g	71.6% 40g	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	670% 6030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	236% 35.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	4506% 5407μg	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	35% 350mg	153% 1530mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	278% 22mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	18% 669g	24% 889g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.