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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach with Salt	34%	9%	57%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Mustard Spinach with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	209% 271g	130g per day for Men 19-50 years
Sugars	NA	NA	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	24% 9.07g	297% 113g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	207% 1860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	139% 1.8mg	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	82.8% 331μg	447% 1787μg	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	328% 295mg	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	71.7% 717mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	554% 5mg	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	45.4% 3.63mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	197% 4.54mg	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	11.7% 81.6mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Mustard Spinach with Salt has more Vitamin A and 14.4 times more Vitamin C than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 12.9 times more Vitamin B1, 3.5 times more Vitamin B2, 4.8 times more Vitamin B3, 6.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 5.4 times more Vitamin B9 than Boiled and Drained Mustard Spinach with Salt.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Mustard Spinach with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Mustard Spinach with Salt has 22.7 times more Sodium and 8 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 22 times more Copper, 11.7 times more Iron, 22.9 times more Magnesium, 3.7 times more Manganese, 22.5 times more Phosphorus, 5.2 times more Potassium, 5.3 times more Selenium and 23.2 times more Zinc than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and California Red Kidney Beans contain similar levels of Calcium per one pound.
• 1 pound of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 20.6 times more Energy, 21.4 times more Carbohydrate, 12.5 times more Fiber and 14.3 times more Protein than Boiled and Drained Mustard Spinach with Salt.
• 1 pound of Boiled Mustard Spinach with Salt provide inadequate amounts of Energy