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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.6% 104kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	13% 17g	209% 271g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	28.6% 11g	297% 113g	38g per day for Men 19-50 years
Protein	24% 13.5g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	264% 2377μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	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	166% 662μg	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	49.4% 44.5mg	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	63% 9.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	61.7% 617mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	554% 5mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	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	36.3% 254mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11% 414g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

• 1 pound of Boiled Spinach has more Vitamin A and 2.2 times more Vitamin C than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 5.6 times more Vitamin B1, 4.2 times more Vitamin B3, 5.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled and Drained Spinach.
• Both Boiled Spinach and California Red Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Spinach 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 Spinach vs California Red Kidney Beans:

• 1 pound of Boiled Spinach has 6.4 times more Sodium and 7.8 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.4 times more Calcium, 6.3 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 7.2 times more Phosphorus, 3.2 times more Potassium, 2.1 times more Selenium and 3.4 times more Zinc than Boiled and Drained Spinach.
• Both Boiled Spinach and California Red Kidney Beans contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 14.3 times more Energy, 15.9 times more Carbohydrate, 10.4 times more Fiber and 8.2 times more Protein than Boiled and Drained Spinach.
• Both Boiled Spinach and California Red Kidney Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Spinach provide inadequate amounts of Energy
• Both Boiled and Drained Spinach as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.