Comparing Nutrients in 500 calories Boiled Kidney Beans VS Canned Spinach

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Canned Spinach: 2174g

Boiled Kidney Beans have 5.5 times more energy per 100g than Canned Spinach. It has average energy density when compared to other foods. Canned Spinach, Solids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Canned Spinach?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Boiled Kidney Beans	Canned Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	57% 74g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	12% 8.7g	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	66.3% 25g	137% 52g	38g per day for Men 19-50 years
Protein	61% 34g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	1184% 10652μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	167% 2.17mg	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	128% 512μg	533% 2130μg	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	5.25% 4.72mg	345% 311mg	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	0.79% 0.12mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	8362% 10035μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Spinach	Recommended Dietary Allowance
Calcium	13.8% 138mg	276% 2761mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	435% 3.9mg	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	109% 8.74mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	393% 1652mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	564% 13mg	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	77.6% 543mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	221% 7522mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	467% 7000mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	91% 10mg	11mg per day for Men 19-50 years
Water	7.12% 264g	54% 1995g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Canned Spinach:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B1 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain more Vitamin A, 13.1 times more Vitamin B2, 3.7 times more Vitamin B3, 4.6 times more Vitamin B6, 4.2 times more Vitamin B9, 65.8 times more Vitamin C, 357.1 times more Vitamin E and 303.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Spinach, Solids with Salt have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Canned Spinach:

• Canned Spinach, Solids with Salt contain 20 times more Calcium, 4.6 times more Copper, 5.7 times more Iron, 10 times more Magnesium, 7.7 times more Manganese, 1.8 times more Phosphorus, 4.7 times more Potassium, 7 times more Selenium, 1778 times more Sodium, 2.5 times more Zinc and 7.6 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 1.2 times more Carbohydrate than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 5.5 times more Fat, 6.1 times more Saturated Fat, 5.8 times more Omega 3, 6.9 times more Sugars, 2.1 times more Fiber and 1.8 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Spinach, Solids with Salt have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Spinach, Solids with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.