Comparing Nutrients in 300 calories Boiled Kidney Beans VS Boiled New Zealand Spinach with Salt

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Boiled New Zealand Spinach with Salt: 2500g

Boiled Kidney Beans have 10.6 times more energy per 100g than Boiled New Zealand Spinach with Salt. It has average energy density when compared to other foods. Boiled and Drained New Zealand Spinach with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Kidney Beans or Boiled New Zealand Spinach with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	87.5% 1.4g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.6% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	41% 53.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	8.62% 6.25g	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	39.8% 15g	92% 35g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	61% 9.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	456% 5.93mg	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	76.8% 307μg	50% 200μg	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	3.15% 2.83mg	444% 400mg	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	0.47% 0.071mg	205% 30.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	6083% 7300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	214% 1.93mg	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	65.6% 5.24mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	190% 800mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	572% 13mg	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	46.6% 326mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	75% 2550mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	572% 8575mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	70.5% 7.75mg	11mg per day for Men 19-50 years
Water	4.27% 158g	64% 2370g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Boiled New Zealand Spinach With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Kidney Beans or Boiled New Zealand Spinach with Salt?

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Boiled New Zealand Spinach with Salt:

• 300 calories of Boiled Kidney Beans have 1.5 times more Vitamin B9 than Boiled New Zealand Spinach with Salt.
• While 300 kcal of Boiled and Drained New Zealand Spinach with Salt contain 2 times more Vitamin B1, 19.5 times more Vitamin B2, 7.1 times more Vitamin B3, 12.3 times more Vitamin B5, 20.9 times more Vitamin B6, 141.1 times more Vitamin C, 433.9 times more Vitamin E and 367.9 times more Vitamin K than Boiled All Types Kidney Beans.
• 300 calories of Boiled Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled All Types Kidney Beans as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Boiled New Zealand Spinach with Salt:

• 300 kcal of Boiled and Drained New Zealand Spinach with Salt contain 14.5 times more Calcium, 3.8 times more Copper, 3.1 times more Iron, 8.1 times more Magnesium, 12.9 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Potassium, 8.7 times more Selenium, 3630.1 times more Sodium, 3.3 times more Zinc and 15 times more Water than Boiled All Types Kidney Beans.
• 300 calories of Boiled Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained New Zealand Spinach with Salt contain 3.5 times more Omega 3, 8.3 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Boiled New Zealand Spinach with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained New Zealand Spinach with Salt provide inadequate amounts of Omega 6 in 300 calories.