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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.54% 132kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	14.7% 19g	209% 271g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	297% 113g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	295% 2658μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	58.5% 585mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	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	107% 8.57mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	31.8% 222mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11% 409g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Spinach vs California Red Kidney Beans:

• Unprepared Frozen Spinach has more Vitamin A and 1.2 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Vitamin B1, 4.1 times more Vitamin B3, 8.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Unprepared Frozen Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Spinach vs California Red Kidney Beans:

• Unprepared Frozen Spinach has 1.9 times more Selenium, 6.7 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 7.6 times more Copper, 4.9 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 8.3 times more Phosphorus, 4.3 times more Potassium and 4.6 times more Zinc than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans contain 11.4 times more Energy, 14.2 times more Carbohydrate, 8.6 times more Fiber and 6.7 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw California Red Kidney Beans have similar amounts of Omega 3 per 1 lb.
• Both Unprepared Frozen Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.