Comparing Nutrients in 5 ounces California Red Kidney Beans VS Spinach

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Spinach	Recommended Dietary Allowance
Energy	16% 468kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	93% 35.3g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 665μg	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	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Spinach	Recommended Dietary Allowance
Calcium	27.6% 276mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Spinach per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of California Red Kidney Beans have 6.8 times more Vitamin B1, 2.8 times more Vitamin B3, 12 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Spinach.
• While 5 oz of Raw Spinach contain more Vitamin A and 6.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Spinach provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Spinach:

• 5 ounces of California Red Kidney Beans have 2 times more Calcium, 8.5 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 8.3 times more Phosphorus, 2.7 times more Potassium, 3.2 times more Selenium and 4.8 times more Zinc than Spinach.
• While 5 oz of Raw Spinach contain 7.2 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Spinach contain similar levels of Manganese per five ounces.
• 5 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 14.3 times more Energy, 16.5 times more Carbohydrate, 11.3 times more Fiber and 8.5 times more Protein than Spinach.
• While 5 oz of Raw Spinach contain 1.6 times more Omega 3 than Raw California Red Kidney Beans.
• 5 ounces of Spinach provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Raw Spinach provide inadequate amounts of Omega 6 in five ounces.