Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Spinach

Weight per 500 calories

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

Boiled Red Kidney Beans have 5.5 times more energy per 100g than Spinach. It has average energy density when compared to other foods. Raw Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Spinach?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Red Kidney Beans	Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	8.74% 8.48g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	3.32% 0.57g	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	60.7% 79g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.52g	g per day for Men 19-50 years
Fiber	76.7% 29g	126% 48g	38g per day for Men 19-50 years
Protein	61% 34g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	1133% 10196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	308% 92μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 512μg	1054% 4217μg	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	679% 611mg	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	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	8748% 10498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Spinach	Recommended Dietary Allowance
Calcium	11% 110mg	215% 2152mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	314% 2.83mg	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	145% 11.6mg	736% 59mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	409% 1717mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	848% 19.5mg	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	80% 559mg	152% 1065mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	357% 12130mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	114% 1717mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	7.12% 264g	53.7% 1987g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Spinach?

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

• 500 kcal of Raw Spinach contain more Vitamin A, 2.7 times more Vitamin B1, 18 times more Vitamin B2, 6.9 times more Vitamin B3, 1.6 times more Vitamin B5, 9 times more Vitamin B6, 8.2 times more Vitamin B9, 129.3 times more Vitamin C, 373.6 times more Vitamin E and 317.4 times more Vitamin K than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Spinach contain 19.5 times more Calcium, 3 times more Copper, 5.1 times more Iron, 9.7 times more Magnesium, 10.4 times more Manganese, 1.9 times more Phosphorus, 7.6 times more Potassium, 4.6 times more Selenium, 218.1 times more Sodium, 2.7 times more Zinc and 7.5 times more Water than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Spinach contain 4.5 times more Omega 3, 7.2 times more Sugars, 1.6 times more Fiber and 1.8 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Spinach offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled Red Kidney Beans as well as Raw Spinach provide inadequate amounts of Omega 6 in 500 calories.