Comparing Nutrients in 300 calories Canned Kidney Beans VS Spinach

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Spinach	39%	12%	49%

Macro Nutrients

	Canned Kidney Beans	Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	2% 0.34g	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	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	7.56% 5.48g	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	2.7% 1.96g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 0.91g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	75.5% 28.7g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Spinach	Recommended Dietary Allowance
Vitamin A	NA	680% 6117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	84.8% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	59% 9.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	196% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	185% 55.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32% 129μg	633% 2530μg	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	407% 367mg	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	177% 26.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	5249% 6299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Spinach	Recommended Dietary Allowance
Calcium	12% 121mg	129% 1291mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	188% 1.7mg	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	52.2% 4.18mg	442% 35.3mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	509% 11.7mg	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	91% 639mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	214% 7278mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	7.53% 279g	32.2% 1192g	3700g per day for Men 19-50 years

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

• Raw Spinach contains 2.5 times more Vitamin B1, 13.5 times more Vitamin B2, 6.4 times more Vitamin B3, 1.7 times more Vitamin B5, 9.6 times more Vitamin B6, 19.7 times more Vitamin B9, 85.5 times more Vitamin C, 370.7 times more Vitamin E and 430.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Spinach contains 10.6 times more Calcium, 3.5 times more Copper, 8.5 times more Iron, 10.7 times more Magnesium, 19.5 times more Manganese, 2 times more Phosphorus, 8.6 times more Potassium, 4.1 times more Selenium, 4.2 times more Zinc and 4.3 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Spinach have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 1.2 times more Sugars than Raw Spinach.
• While Raw Spinach contains 2.4 times more Fat, 6.1 times more Omega 3, 1.9 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Spinach have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Spinach have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.