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Comparing Nutrients in 500 calories SpinachVS Boiled Kidney Beans

Weight per 500 calories

Spinach
2174g
Boiled Kidney Beans
394g

Boiled All Types Kidney Beans have 5.5 times more energy per unit of mass than Raw Spinach, which is average in comparison to other foods. Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Spinach
39%
12%
49%
Boiled Kidney Beans
27%
3%
70%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
8.74%8.48g
Fat
2.03%1.97g
8.48 gvs1.97 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.28%1.37g
Saturated Fat
0.9%0.29g
1.37 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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188%3g
Omega 3
42%0.67g
3 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.32%0.57g
Omega 6
2.5%0.43g
0.57 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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60.7%79g
Carbohydrate
69%89.8g
79 gvs89.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
12.6%9.13g
Sugars
1.74%1.26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.13 gvs1.26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.5%3.26g
Fructose
NA
≤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]
3.26 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.4g
Glucose
NA
2.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.52g
Sucrose
NA
1.52 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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126%48g
Fiber
66.3%25g
48 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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111%62g
Protein
61%34g
62 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

1133%10196μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
10196 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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141%1.7mg
Vitamin B1
52.5%0.63mg
Thiamine
1.7 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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316%4.1mg
Vitamin B2
17.6%0.23mg
Riboflavin
4.1 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%15.7mg
Vitamin B3
14.2%2.28mg
Niacin, nicotinic acid, niacinamide
15.7 mgvs2.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28.3%1.4mg
Vitamin B5
17.3%0.87mg
Pantothenic acid
1.4 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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326%4.24mg
Vitamin B6
36.3%0.47mg
Pyridoxine
4.24 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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308%92μg
Vitamin B7
NA
Biotin
92 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1054%4217μg
Vitamin B9
128%512μg
Folates and Folic Acid
4217 μgvs512 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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679%611mg
Vitamin C
5.25%4.72mg
Ascorbic acid
611 mgvs4.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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294%44mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
44 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8748%10498μg
Vitamin K
27.6%33μg
Phytomenadione or phylloquinone
10498 μgvs33 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

215%2152mg
Calcium
13.8%138mg
2152 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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314%2.83mg
Copper
94%0.85mg
2.83 mgvs0.85 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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736%59mg
Iron
109%8.74mg
59 mgvs8.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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409%1717mg
Magnesium
39.4%165mg
1717 mgvs165 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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848%19.5mg
Manganese
73.6%1.7mg
19.5 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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152%1065mg
Phosphorus
77.6%543mg
1065 mgvs543 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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357%12130mg
Potassium
47%1594mg
12130 mgvs1594 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39.5%21.7μg
Selenium
7.87%4.33μg
21.7 μgvs4.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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114%1717mg
Sodium
0.26%3.94mg
1717 mgvs3.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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105%11.5mg
Zinc
35.8%3.94mg
11.5 mgvs3.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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53.7%1987g
Water
7.12%264g
1987 gvs264 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Spinach vs Boiled Kidney Beans:
Comparing minerals per 500 calories for Spinach vs Boiled Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: