Comparing Nutrients in 500 calories Spinach VS California Red Kidney Beans

Weight per 500 calories

• Spinach: 2174g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 14.3 times more energy per unit of mass than Raw Spinach, which is high in comparison to other foods. Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	188% 3g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	69.7% 91g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	NA	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	4.5% 3.26g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.52g	NA	g per day for Men 19-50 years
Fiber	126% 48g	99% 37.7g	38g per day for Men 19-50 years
Protein	111% 62g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	308% 92μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1054% 4217μg	149% 597μg	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	679% 611mg	7.58% 6.8mg	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	294% 44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	215% 2152mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	185% 1.67mg	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	736% 59mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	66% 1.5mg	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	152% 1065mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Spinach has more Vitamin A, 2.1 times more Vitamin B1, 12.4 times more Vitamin B2, 5 times more Vitamin B3, 7 times more Vitamin B6, 7.1 times more Vitamin B9 and 89.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw Spinach and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Spinach has 7.3 times more Calcium, 1.7 times more Copper, 4.2 times more Iron, 7.1 times more Magnesium, 12.9 times more Manganese, 1.7 times more Phosphorus, 5.4 times more Potassium, 4.5 times more Selenium, 103 times more Sodium, 3 times more Zinc and 111.6 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw Spinach has 22.4 times more Fat, 23.6 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Raw California Red Kidney Beans.
• Both Raw Spinach and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.