Comparing Nutrients in 1 kilogram Frozen Spinach VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Spinach	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10% 290kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	175% 228g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	4.4% 3.2g	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	2.5% 1.8g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	168% 64g	38g per day for Men 19-50 years
Protein	65% 36.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	651% 5860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	92% 1.2mg	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	363% 1450μg	325% 1300μg	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	61% 55mg	13.3% 12mg	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	193% 29mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	129% 1290mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	240% 2.16mg	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	236% 19mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	187% 4.3mg	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	70% 490mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	24.4% 902g	18% 669g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has more Vitamin A, 3.9 times more Vitamin B2, 1.4 times more Vitamin B6, 4.6 times more Vitamin C, 96.7 times more Vitamin E and 44.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1 and 2.3 times more Vitamin B5 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Unprepared Frozen Spinach as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Unprepared Frozen Spinach has 3.7 times more Calcium, 1.8 times more Magnesium, 1.6 times more Manganese, 5.5 times more Selenium, 74 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Copper, 2.8 times more Phosphorus and 1.8 times more Zinc than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled All Types Kidney Beans have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans contain 4.4 times more Energy, 2.1 times more Omega 3, 5.4 times more Carbohydrate, 2.2 times more Fiber and 2.4 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.