Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled California Red Kidney Beans	Spinach	Recommended Dietary Allowance
Energy	19.4% 562kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	NA	2.63% 1.9g	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	0.94% 0.68g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	111% 42g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	74% 41.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	236% 2127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64.3% 19.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	220% 880μg	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	142% 127mg	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	NA	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1825% 2190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Spinach	Recommended Dietary Allowance
Calcium	30% 299mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	65.5% 0.59mg	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	169% 13.5mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	177% 4.07mg	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	88.8% 621mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	74.4% 2531mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Spinach per 1 lb

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

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

• 1 pound of Boiled California Red Kidney Beans has 1.7 times more Vitamin B1 and 3.4 times more Vitamin B5 than Spinach.
• While 1 lb of Raw Spinach contains more Vitamin A, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 23.4 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Spinach have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 2.2 times more Copper, 2.8 times more Phosphorus and 1.6 times more Zinc than Spinach.
• While 1 lb of Raw Spinach contains 1.5 times more Calcium, 1.6 times more Magnesium, 2.8 times more Manganese, 1.3 times more Potassium, 19.8 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Spinach contain similar levels of Iron per one pound.
• 1 pound of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 5.4 times more Energy, 6.2 times more Carbohydrate, 4.2 times more Fiber and 3.2 times more Protein than Spinach.
• While 1 lb of Raw Spinach contains 4.3 times more Omega 3 than Boiled California Red Kidney Beans.
• 1 pound of Spinach provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Raw Spinach provide inadequate amounts of Omega 6 in one pound.