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

Weight per 300 calories

• Boiled Mustard Spinach with Salt: 1875g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 20.6 times more energy per unit of mass than Boiled and Drained Mustard Spinach with Salt, which is high 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 California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach with Salt	34%	9%	57%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Mustard Spinach with Salt	California Red 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	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	NA	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	NA	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	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	42% 54.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	99% 37.5g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	57% 32g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	854% 7688μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	27.8% 0.36mg	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	89.5% 358μg	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	4.55% 4.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	296% 2963mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	111% 1mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	39.5% 0.91mg	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	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	157% 5344mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	313% 4688mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	48% 1772g	0.29% 10.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Mustard Spinach with Salt have more Vitamin A, 1.6 times more Vitamin B1, 5.8 times more Vitamin B2, 4.3 times more Vitamin B3, 3.1 times more Vitamin B5, 5 times more Vitamin B6, 3.8 times more Vitamin B9 and 297.9 times more Vitamin C than California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Mustard Spinach with Salt as well as Raw California Red 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 California Red Kidney Beans:

• 300 calories of Boiled Mustard Spinach with Salt have 16.7 times more Calcium, 1.8 times more Iron, 5.6 times more Manganese, 3.9 times more Potassium, 3.9 times more Selenium, 468.8 times more Sodium and 165.9 times more Water than California Red Kidney Beans.
• Both Boiled Mustard Spinach with Salt and California Red Kidney Beans contain similar levels of Copper, Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Mustard Spinach with Salt have 1.7 times more Fiber and 1.4 times more Protein than California Red Kidney Beans.
• Both Boiled Mustard Spinach with Salt and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.