Comparing Nutrients in 300 calories Cooked Spinach Spaghetti VS Boiled Kidney Beans

Weight per 300 calories

• Cooked Spinach Spaghetti: 231g
• Boiled Kidney Beans: 236g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Spinach Spaghetti	14%	4%	82%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Spinach Spaghetti	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.33% 0.069g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.76g	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	NA	39.8% 15g	38g per day for Men 19-50 years
Protein	19% 10.6g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.05% 18.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	22% 0.28mg	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	6.92% 27.7μg	76.8% 307μg	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	0% 0mg	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spinach Spaghetti	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.92% 69.2mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	56.7% 0.51mg	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	30% 2.4mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	44% 1mg	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	35.6% 249mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	3.94% 134mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	2.15% 32.3mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.25% 157g	4.27% 158g	3700g per day for Men 19-50 years

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

• Cooked Spinach Spaghetti has 1.7 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B6, 11.1 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
• Both Cooked Spinach Spaghetti as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Cooked Spinach Spaghetti has 1.4 times more Magnesium, 3.4 times more Manganese and 19.6 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Iron, 1.3 times more Phosphorus and 7.1 times more Potassium than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Spinach Spaghetti has 2.1 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.8 times more Omega 3 and 1.9 times more Protein than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Spinach Spaghetti as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.