Comparing Nutrients in 1 pound Boiled New Zealand Spinach VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled New Zealand Spinach	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.43% 9.66g	79.6% 103g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	2% 1.45g	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	16.7% 6.35g	76.4% 29g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	42% 0.54mg	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	9.07% 36.3μg	147% 590μg	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	80.6% 72.6mg	6.05% 5.44mg	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	37% 5.58mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1104% 1324μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	21.8% 218mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	109% 0.98mg	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	37.4% 3mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	85% 1.95mg	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	14.3% 100mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	11.6% 430g	8.2% 304g	3700g per day for Men 19-50 years

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

• Boiled and Drained New Zealand Spinach has 1.8 times more Vitamin B2, 2 times more Vitamin B6, 13.3 times more Vitamin C, 41 times more Vitamin E and 34.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 16.3 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained New Zealand Spinach as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained New Zealand Spinach has 1.4 times more Calcium, 1.2 times more Manganese, 107 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 6.3 times more Phosphorus, 4 times more Potassium and 3.2 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Boiled All Types Kidney Beans have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans contain 10.6 times more Energy, 3 times more Omega 3, 10.7 times more Carbohydrate, 4.6 times more Fiber and 6.7 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.