Comparing Nutrients in 500 calories Canned Spinach with Liquids VS Navy Beans

Weight per 500 calories

• Canned Spinach with Liquids: 2632g
• Navy Beans: 148g

Raw Navy Beans have 17.7 times more energy per unit of mass than Canned Spinach Solids and Liquids, which is high in comparison to other foods. Canned Spinach with Liquids having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Spinach with Liquids or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Navy Beans	26%	4%	70%

Macro Nutrients

	Canned Spinach with Liquids	Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	69.3% 90g	130g per day for Men 19-50 years
Sugars	12% 8.7g	7.94% 5.76g	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	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	NA	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 4.94g	g per day for Men 19-50 years
Fiber	152% 58g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	99% 55.5g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Navy Beans	Recommended Dietary Allowance
Vitamin A	1181% 10632μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	49% 0.64mg	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	382% 1526μg	135% 540μg	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	395% 355mg	NA	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	281% 42mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8351% 10021μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Navy Beans	Recommended Dietary Allowance
Calcium	218% 2184mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	137% 1.24mg	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	520% 41.6mg	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	91% 2.1mg	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	120% 842mg	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	132% 1974mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	0.49% 18g	3700g per day for Men 19-50 years

Canned Spinach With Liquids VS Navy Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Spinach with Liquids or Navy Beans?

Lets compare vitamin content per 500 calories of Canned Spinach with Liquids vs Navy Beans:

• 500 calories of Canned Spinach with Liquids have more Vitamin A, 11.5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.3 times more Vitamin B6, 2.8 times more Vitamin B9, 1418.9 times more Vitamin E and 2701.7 times more Vitamin K than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 2.4 times more Vitamin B1 than Canned Spinach Solids and Liquids.
• Both Canned Spinach with Liquids and Navy Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Navy Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Spinach Solids and Liquids as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Spinach with Liquids vs Navy Beans:

• 500 calories of Canned Spinach with Liquids have 10 times more Calcium, 2.5 times more Copper, 5.1 times more Iron, 5.7 times more Magnesium, 6.2 times more Manganese, 1.4 times more Phosphorus, 3.4 times more Potassium, 1.9 times more Selenium, 266.1 times more Sodium, 2 times more Zinc and 136.6 times more Water than Navy Beans.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Spinach with Liquids have 4.4 times more Fat, 4 times more Omega 3, 1.5 times more Sugars, 2.6 times more Fiber and 1.7 times more Protein than Navy Beans.
• Both Canned Spinach with Liquids and Navy Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Canned Spinach Solids and Liquids as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 500 calories.