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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	California Red Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	16% 468kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	14% 5.24g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	California Red 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	62.5% 0.75mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	27.6% 276mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.4% 126g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 6.8 times more Vitamin B1, 1.2 times more Vitamin B2, 4.7 times more Vitamin B3, 10.4 times more Vitamin B5, 2.9 times more Vitamin B6, 3.3 times more Vitamin B9 and 2 times more Vitamin C 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 than Raw California Red Kidney Beans.
• Both Raw California Red 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 California Red Kidney Beans vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw California Red Kidney Beans have 1.3 times more Calcium, 6.8 times more Copper, 4.8 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 8.1 times more Phosphorus, 4.9 times more Potassium and 5.2 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 1.7 times more Selenium, 29.3 times more Sodium and 7.6 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 9.7 times more Energy, 12.5 times more Carbohydrate, 6.7 times more Fiber and 6.1 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Raw California Red Kidney Beans and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Omega 3 per 5 oz.
• Both Raw California Red 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.