Comparing Nutrients in 300 calories Frozen Spinach VS Canned Kidney Beans

Weight per 300 calories

• Frozen Spinach: 1035g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 2.9 times more energy per unit of mass than Unprepared Frozen Spinach, which is average in comparison to other foods. Frozen Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen Spinach	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	33.5% 43.6g	40% 51.8g	130g per day for Men 19-50 years
Sugars	9.27% 6.72g	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	2.57% 1.86g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 6.6g	g per day for Men 19-50 years
Fiber	79% 30g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	67% 37.6g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	674% 6062μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.8% 5.24mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	375% 1500μg	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	63.2% 57mg	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	200% 30mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3207% 3848μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	133% 1334mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	244% 19.6mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	72.4% 507mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	105% 3579mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	25.2% 933g	7.53% 279g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 2.3 times more Vitamin B1, 12.7 times more Vitamin B2, 3.6 times more Vitamin B3, 2 times more Vitamin B5, 6.7 times more Vitamin B6, 11.7 times more Vitamin B9, 13.3 times more Vitamin C, 420 times more Vitamin E and 262.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Unprepared Frozen Spinach as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Unprepared Frozen Spinach has 11 times more Calcium, 3.1 times more Copper, 4.7 times more Iron, 8 times more Magnesium, 12.1 times more Manganese, 1.6 times more Phosphorus, 4.2 times more Potassium, 19.3 times more Selenium, 3.5 times more Zinc and 3.3 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Sodium than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 300 calories:

• Unprepared Frozen Spinach has 2.8 times more Fat, 2.9 times more Omega 3, 2 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• Both Unprepared Frozen Spinach and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Unprepared Frozen Spinach as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.