Comparing Nutrients in 5 ounces Canned Kidney Beans VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Spinach	39%	12%	49%

Macro Nutrients

	Canned Kidney Beans	Spinach	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.82% 0.6g	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	0% 0g	0.29% 0.21g	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.099g	g per day for Men 19-50 years
Fiber	16% 6.1g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Spinach	Recommended Dietary Allowance
Vitamin A	NA	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.02μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.8% 51μg	68.7% 275μg	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	1.9% 1.7mg	44.3% 40mg	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	0.19% 0.028mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Spinach	Recommended Dietary Allowance
Calcium	4.8% 48mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	20.5% 0.18mg	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	20.7% 1.66mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	55.3% 1.27mg	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	18.2% 128mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3% 111g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Spinach:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B1 and 2.1 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 3.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B6, 5.4 times more Vitamin B9, 23.4 times more Vitamin C, 101.5 times more Vitamin E and 117.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Spinach:

• Canned All Types Kidney Beans have 1.8 times more Phosphorus and 3.7 times more Sodium than Raw Spinach.
• While Raw Spinach contains 2.9 times more Calcium, 2.3 times more Iron, 2.9 times more Magnesium, 5.3 times more Manganese and 2.4 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Spinach have similar amounts of Copper, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 3.7 times more Energy, 4 times more Carbohydrate, 4.4 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Raw Spinach.
• While Raw Spinach contains 1.7 times more Omega 3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.