Comparing Nutrients in 1 pound Red Kidney Beans VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Spinach	39%	12%	49%

Macro Nutrients

	Red Kidney Beans	Spinach	Recommended Dietary Allowance
Energy	52.7% 1529kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	182% 102g	23% 13g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	1825% 2190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Spinach	Recommended Dietary Allowance
Calcium	37.6% 376mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	65.5% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	74.4% 2531mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Spinach per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Red Kidney Beans vs Spinach:

• 1 pound of Red Kidney Beans has 7.8 times more Vitamin B1, 2.9 times more Vitamin B3, 12 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Spinach.
• While 1 lb of Raw Spinach contains more Vitamin A, 6.2 times more Vitamin C, 9.7 times more Vitamin E and 86.2 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Spinach provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Spinach have insufficient amounts of Vitamin B5
• Both Raw 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 Red Kidney Beans vs Spinach:

• 1 pound of Red Kidney Beans has 5.4 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese, 8.3 times more Phosphorus, 2.4 times more Potassium, 3.2 times more Selenium and 5.3 times more Zinc than Spinach.
• While 1 lb of Raw Spinach contains 6.6 times more Sodium and 7.8 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Spinach contain similar levels of Calcium per one pound.
• 1 pound of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 14.7 times more Energy, 2.6 times more Omega 3, 16.9 times more Carbohydrate, 5 times more Sugars, 6.9 times more Fiber and 7.9 times more Protein than Spinach.
• 1 pound of Spinach provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Raw Spinach provide inadequate amounts of Omega 6 in one pound.