Comparing Nutrients in 500 calories Frozen Spinach VS Boiled Kidney Beans

Weight per 500 calories

• Frozen Spinach: 1724g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 4.4 times more energy per unit of mass than Unprepared Frozen Spinach, which is average in comparison to other foods. Frozen Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Spinach	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.83g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	88.4% 1.4g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	69% 89.8g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	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	4.3% 3.1g	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	% 4.14g	NA	g per day for Men 19-50 years
Sucrose	% 4.14g	NA	g per day for Men 19-50 years
Fiber	132% 50g	66.3% 25g	38g per day for Men 19-50 years
Protein	112% 62.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1123% 10103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	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	625% 2500μg	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	105% 95mg	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	333% 50mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5345% 6414μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	222% 2224mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	94% 0.85mg	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	407% 32.6mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	308% 1293mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	73.6% 1.7mg	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	121% 845mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	175% 5966mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.66mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	42% 1555g	7.12% 264g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has more Vitamin A, 2.6 times more Vitamin B1, 16.9 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B5, 6.3 times more Vitamin B6, 4.9 times more Vitamin B9, 20.1 times more Vitamin C, 423.3 times more Vitamin E and 193.9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Unprepared Frozen Spinach as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Unprepared Frozen Spinach has 16.1 times more Calcium, 2.9 times more Copper, 3.7 times more Iron, 7.8 times more Magnesium, 7.2 times more Manganese, 1.6 times more Phosphorus, 3.7 times more Potassium, 23.9 times more Selenium, 324.1 times more Sodium, 2.5 times more Zinc and 5.9 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Unprepared Frozen Spinach has 5 times more Fat, 2.1 times more Omega 3, 8.9 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Boiled All Types Kidney Beans.
• Both Unprepared Frozen Spinach and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unprepared Frozen Spinach as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.