Comparing Nutrients in 1 pound California Red Kidney Beans VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	California Red Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	51.6% 1497kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	297% 113g	44% 16.8g	38g per day for Men 19-50 years
Protein	197% 111g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	47.5% 0.62mg	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	447% 1787μg	137% 549μg	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	22.7% 20.4mg	11% 9.98mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	88.5% 885mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	81% 0.73mg	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	530% 42.4mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	141% 3.25mg	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	262% 1837mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 403g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 6.8 times more Vitamin B1, 1.2 times more Vitamin B2, 4.7 times more Vitamin B3, 10.4 times more Vitamin B5, 2.9 times more Vitamin B6, 3.3 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains more Vitamin A than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw California Red Kidney Beans have 1.3 times more Calcium, 6.8 times more Copper, 4.8 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 8.1 times more Phosphorus, 4.9 times more Potassium and 5.2 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.7 times more Selenium, 29.3 times more Sodium and 7.6 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 9.7 times more Energy, 12.5 times more Carbohydrate, 6.7 times more Fiber and 6.1 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Raw California Red Kidney Beans and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Omega 3 per 1 lb.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.