Comparing Nutrients in 1 kilogram Boiled Spinach VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Spinach	Red Kidney Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	471% 613g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	29% 21g	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	63% 24g	400% 152g	38g per day for Men 19-50 years
Protein	53% 29.7g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	582% 5240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	305% 3.97mg	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	365% 1460μg	985% 3940μg	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	109% 98mg	50% 45mg	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	139% 21mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Red Kidney Beans	Recommended Dietary Allowance
Calcium	136% 1360mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	0.55% 22μg	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	446% 35.7mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	483% 11mg	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	80% 560mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	24.7% 912g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Spinach has more Vitamin A, 2.2 times more Vitamin C, 9.9 times more Vitamin E and 88.1 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.4 times more Vitamin B1, 4.3 times more Vitamin B3, 5.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled and Drained Spinach.
• Both Boiled Spinach and Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spinach as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Spinach has 1.6 times more Calcium, 5.8 times more Sodium and 7.8 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 7.3 times more Phosphorus, 2.9 times more Potassium, 2.1 times more Selenium and 3.7 times more Zinc than Boiled and Drained Spinach.
• Both Boiled Spinach and Red Kidney Beans contain similar levels of Manganese per one kilogram.
• Both Boiled and Drained Spinach as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 14.7 times more Energy, 3.9 times more Omega 3, 16.3 times more Carbohydrate, 4.9 times more Sugars, 6.3 times more Fiber and 7.6 times more Protein than Boiled and Drained Spinach.
• 1 kilogram of Boiled Spinach provide inadequate amounts of Energy
• Both Boiled and Drained Spinach as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.