Comparing Nutrients in 300 calories Canned Kidney Beans VS Boiled Spinach

Weight per 300 calories

• Canned Kidney Beans: 357g
• Boiled Spinach: 1304g

Canned Kidney Beans have 3.7 times more energy per 100g than Boiled Spinach. It has average energy density when compared to other foods. Boiled and Drained Spinach having very low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled Spinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Canned Kidney Beans	Boiled Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	37.6% 49g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	7.74% 5.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	NA	759% 6835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	237% 3.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	243% 3.16mg	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	32% 129μg	476% 1904μg	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	4.76% 4.3mg	142% 128mg	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	0.48% 0.071mg	181% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	5365% 6438μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Spinach	Recommended Dietary Allowance
Calcium	12% 121mg	177% 1774mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.3% 493μg	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	52.2% 4.18mg	582% 46.6mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	270% 1135mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	530% 12mg	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	46% 321mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	179% 6078mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	61% 913mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	7.53% 279g	32% 1190g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Boiled Spinach:

• Boiled and Drained Spinach contains 3 times more Vitamin B1, 16.9 times more Vitamin B2, 4.4 times more Vitamin B3, 3.8 times more Vitamin B5, 11.9 times more Vitamin B6, 14.8 times more Vitamin B9, 29.8 times more Vitamin C, 379.8 times more Vitamin E and 439.7 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Boiled Spinach:

• Boiled and Drained Spinach contains 14.6 times more Calcium, 4.7 times more Copper, 11.1 times more Iron, 11.8 times more Magnesium, 20.3 times more Manganese, 2.3 times more Phosphorus, 7.2 times more Potassium, 6.1 times more Selenium, 6 times more Zinc and 4.3 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Spinach have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Spinach contains 1.6 times more Fat, 4.1 times more Omega 3, 2 times more Fiber and 2.1 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Spinach have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.