Comparing Nutrients in 1 pound Boiled Kidney Beans VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Boiled Kidney Beans	Canned Spinach	Recommended Dietary Allowance
Energy	20% 576kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	12% 15.4g	130g per day for Men 19-50 years
Sugars	2% 1.45g	2.5% 1.8g	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	76.4% 29g	28.6% 11g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	247% 2223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	35% 0.45mg	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	147% 590μg	111% 445μg	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	6.05% 5.44mg	72% 65mg	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	0.91% 0.14mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	1745% 2094μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Spinach	Recommended Dietary Allowance
Calcium	16% 159mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	91% 0.82mg	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	126% 10mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	118% 2.7mg	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	89.4% 626mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.3% 416g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 10 times more Vitamin B1, 1.5 times more Vitamin B3, 4.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain more Vitamin A, 2.4 times more Vitamin B2, 11.9 times more Vitamin C, 64.7 times more Vitamin E and 55 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Spinach, Solids with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Canned Spinach:

• Boiled All Types Kidney Beans have 1.2 times more Copper, 3.1 times more Phosphorus and 2.2 times more Zinc than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 3.6 times more Calcium, 1.8 times more Magnesium, 1.4 times more Manganese, 1.3 times more Selenium, 322 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Spinach, Solids with Salt have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 5.5 times more Energy, 6.7 times more Carbohydrate, 2.7 times more Fiber and 3.1 times more Protein than Canned Spinach, Solids with Salt.
• Both Boiled All Types Kidney Beans and Canned Spinach, Solids with Salt have similar amounts of Omega 3 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Canned Spinach, Solids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.