Comparing Nutrients in 1 kilogram Spinach VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Spinach	Canned Kidney Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	112% 145g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 18.5g	g per day for Men 19-50 years
Fiber	58% 22g	113% 43g	38g per day for Men 19-50 years
Protein	51% 28.6g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	521% 4690μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	142% 42.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	485% 1940μg	90% 360μg	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	312% 281mg	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	135% 20.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4024% 4829μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	99% 990mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	150% 1.35mg	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	339% 27mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	390% 8.97mg	73% 1.68mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	21% 780g	3700g per day for Men 19-50 years

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

• Raw Spinach has 3.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B6, 5.4 times more Vitamin B9, 23.4 times more Vitamin C, 101.5 times more Vitamin E and 117.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin B1 and 2.1 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Spinach vs Canned Kidney Beans:

• Raw Spinach has 2.9 times more Calcium, 2.3 times more Iron, 2.9 times more Magnesium, 5.3 times more Manganese and 2.4 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Phosphorus and 3.7 times more Sodium than Raw Spinach.
• Both Raw Spinach and Canned All Types Kidney Beans have similar amounts of Copper, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Spinach has 1.7 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.7 times more Energy, 4 times more Carbohydrate, 4.4 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Raw Spinach.
• Both Raw Spinach as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.