Comparing Nutrients in 300 calories Spinach VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Spinach: 1304g
• Canned Red Kidney Beans with Liquids: 370g

Canned Red Kidney Beans Solids and Liquids have 3.5 times more energy per unit of mass than Raw Spinach, which is average in comparison to other foods. Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Spinach or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Spinach	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.3g	42.3% 55g	130g per day for Men 19-50 years
Sugars	7.56% 5.48g	9.45% 6.85g	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	2.7% 1.96g	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	% 1.43g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 6.85g	g per day for Men 19-50 years
Fiber	75.5% 28.7g	42% 16g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	680% 6117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.8% 1mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.54mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	185% 55.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	633% 2530μg	21.3% 85μg	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	407% 367mg	3.3% 2.96mg	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	177% 26.5mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5249% 6299μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	129% 1291mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	60.5% 0.54mg	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	442% 35.3mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	47% 1.08mg	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	91% 639mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	214% 7278mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	32.2% 1192g	7.8% 289g	3700g per day for Men 19-50 years

Spinach VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Spinach or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Spinach vs Canned Red Kidney Beans with Liquids:

• 300 calories of Spinach have more Vitamin A, 2.6 times more Vitamin B1, 9.9 times more Vitamin B2, 5.2 times more Vitamin B3, 1.8 times more Vitamin B5, 8.6 times more Vitamin B6, 29.7 times more Vitamin B9, 123.7 times more Vitamin C, 357.5 times more Vitamin E and 414.8 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Spinach as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Spinach vs Canned Red Kidney Beans with Liquids:

• 300 calories of Spinach have 12 times more Calcium, 3.1 times more Copper, 7.6 times more Iron, 9.3 times more Magnesium, 10.9 times more Manganese, 1.6 times more Phosphorus, 7.6 times more Potassium, 3.2 times more Selenium, 3 times more Zinc and 4.1 times more Water than Canned Red Kidney Beans with Liquids.
• Both Spinach and Canned Red Kidney Beans with Liquids contain similar levels of Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spinach have 9.5 times more Omega 3, 1.8 times more Fiber and 1.9 times more Protein than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Sugars than Raw Spinach.
• Both Spinach and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Spinach as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.