Comparing Nutrients in 1 kilogram Boiled Chopped Or Leaf Frozen Spinach with Salt VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	11.7% 340kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	114% 148g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	25.5% 18.5g	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	1.24% 0.9g	0% 0g	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	% 2g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 18.5g	g per day for Men 19-50 years
Fiber	97% 37g	113% 43g	38g per day for Men 19-50 years
Protein	71.6% 40g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	670% 6030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	61.5% 0.8mg	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	303% 1210μg	57.5% 230μg	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	24.4% 22mg	8.9% 8mg	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	236% 35.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	153% 1530mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	163% 1.47mg	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	245% 19.6mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	127% 2.9mg	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	71.4% 500mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24% 889g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Chopped Or Leaf Frozen Spinach with Salt versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has more Vitamin A, 2.6 times more Vitamin B2, 1.7 times more Vitamin B6, 5.3 times more Vitamin B9, 2.8 times more Vitamin C, 177 times more Vitamin E and 131.9 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Vitamin B1 and 1.7 times more Vitamin B5 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 5.3 times more Calcium, 1.6 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 5 times more Selenium and 1.3 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.1 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Potassium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt has 1.7 times more Omega 3 than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.4 times more Energy, 3.1 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 Boiled Chopped Or Leaf Frozen Spinach with Salt and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.