Comparing Nutrients in 500 calories Boiled Chopped Or Leaf Frozen Spinach with Salt VS Boiled Red Kidney Beans

Weight per 500 calories

• Boiled Chopped Or Leaf Frozen Spinach with Salt: 1471g
• Boiled Red Kidney Beans: 394g

Boiled Red Kidney Beans have 3.7 times more energy per unit of mass than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt, which is average in comparison to other foods. Boiled Chopped Or Leaf Frozen Spinach with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	69% 89.8g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	1.74% 1.26g	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	1.83% 1.32g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 3.1g	NA	g per day for Men 19-50 years
Fiber	143% 54.4g	76.7% 29g	38g per day for Men 19-50 years
Protein	105% 59g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	985% 8868μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.46mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	36.3% 0.47mg	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	445% 1779μg	128% 512μg	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	36% 32.4mg	5.25% 4.72mg	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	347% 52mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6626% 7951μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	225% 2250mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	106% 0.95mg	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	360% 29mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	287% 1206mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	458% 10.5mg	81.7% 1.88mg	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	105% 735mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	316% 4735mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	35.3% 1308g	7.12% 264g	3700g per day for Men 19-50 years

Boiled Chopped Or Leaf Frozen Spinach With Salt VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Boiled Red Kidney Beans?

Lets compare vitamin content per 500 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Red Kidney Beans:

• 500 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have more Vitamin A, 1.8 times more Vitamin B1, 11.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6, 3.5 times more Vitamin B9, 6.8 times more Vitamin C, 440.8 times more Vitamin E and 240.4 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 and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Boiled Red Kidney Beans:

• 500 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 20.4 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 6.8 times more Magnesium, 5.6 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Potassium, 17.1 times more Selenium, 601.4 times more Sodium, 1.7 times more Zinc and 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 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 6.5 times more Fat, 1.9 times more Omega 3, 6 times more Sugars, 1.9 times more Fiber and 1.7 times more Protein than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.3 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.