Comparing Nutrients in 300 calories Boiled Mustard Spinach with Salt VS Canned Kidney Beans

Weight per 300 calories

• Boiled Mustard Spinach with Salt: 1875g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 5.3 times more energy per unit of mass than Boiled and Drained Mustard Spinach with Salt, which is average in comparison to other foods. Boiled Mustard Spinach with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach with Salt	34%	9%	57%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Mustard Spinach with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	NA	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	40% 51.8g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	99% 37.5g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	57% 32g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	854% 7688μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	20.3% 0.26mg	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	342% 1369μg	32% 129μg	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	1354% 1219mg	4.76% 4.3mg	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	NA	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	296% 2963mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	53.6% 0.48mg	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	188% 15mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	26% 0.6mg	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	48.2% 338mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	157% 5344mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	313% 4688mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	48% 1772g	7.53% 279g	3700g per day for Men 19-50 years

Boiled Mustard Spinach With Salt VS Canned Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Mustard Spinach with Salt have 1.9 times more Vitamin B1, 6.4 times more Vitamin B2, 5.5 times more Vitamin B3, 4.5 times more Vitamin B5, 6.9 times more Vitamin B6, 10.6 times more Vitamin B9 and 284.4 times more Vitamin C than Canned Kidney Beans.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Mustard Spinach with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Mustard Spinach with Salt have 24.4 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 8.4 times more Manganese, 6.3 times more Potassium, 3.5 times more Selenium, 4.4 times more Sodium, 1.3 times more Zinc and 6.4 times more Water than Canned Kidney Beans.
• Both Boiled Mustard Spinach with Salt and Canned Kidney Beans contain similar levels of Phosphorus per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Mustard Spinach with Salt have 2.4 times more Fiber and 1.7 times more Protein than Canned Kidney Beans.
• Both Boiled Mustard Spinach with Salt and Canned Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.