Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	1% 0.72g	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	NA	0.18% 0.13g	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	NA	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	24% 9.07g	14% 5.24g	38g per day for Men 19-50 years
Protein	22% 12.3g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15% 0.19mg	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	46% 184μg	43% 172μg	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	3.46% 3.1mg	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	0.28% 0.043mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	25.4% 0.23mg	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	39.3% 3.15mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	44% 1mg	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	28% 196mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.9 times more Vitamin B5 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains more Vitamin A, 3 times more Vitamin B2, 1.8 times more Vitamin C, 118 times more Vitamin E and 64.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled All Types Kidney Beans have 1.3 times more Copper, 2.8 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 4.4 times more Calcium, 2 times more Magnesium, 1.7 times more Manganese, 5 times more Selenium, 322 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 3.7 times more Energy, 2 times more Omega 3, 4.8 times more Carbohydrate, 1.7 times more Fiber and 2.2 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.