Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Spinach

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Spinach	39%	12%	49%

Macro Nutrients

	California Red Kidney Beans	Spinach	Recommended Dietary Allowance
Energy	114% 3300kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	28% 36.3g	130g per day for Men 19-50 years
Sugars	NA	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	655% 249g	58% 22g	38g per day for Men 19-50 years
Protein	435% 244g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	521% 4690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	985% 3940μg	485% 1940μg	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	50% 45mg	312% 281mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Spinach	Recommended Dietary Allowance
Calcium	195% 1950mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	144% 1.3mg	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	1169% 94mg	339% 27mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	390% 8.97mg	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	579% 4050mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Spinach:

• 1 kilogram of California Red Kidney Beans has 6.8 times more Vitamin B1, 2.8 times more Vitamin B3, 12 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Spinach.
• While 1 kg of Raw Spinach contains more Vitamin A and 6.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Spinach provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Spinach:

• 1 kilogram of California Red Kidney Beans has 2 times more Calcium, 8.5 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 8.3 times more Phosphorus, 2.7 times more Potassium, 3.2 times more Selenium and 4.8 times more Zinc than Spinach.
• While 1 kg of Raw Spinach contains 7.2 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Spinach contain similar levels of Manganese per one kilogram.
• 1 kilogram of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 14.3 times more Energy, 16.5 times more Carbohydrate, 11.3 times more Fiber and 8.5 times more Protein than Spinach.
• While 1 kg of Raw Spinach contains 1.6 times more Omega 3 than Raw California Red Kidney Beans.
• 1 kilogram of Spinach provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Raw Spinach provide inadequate amounts of Omega 6 in one kilogram.