Comparing Nutrients in 5 ounces Canned Spinach with Liquids VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Spinach with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Energy	0.93% 27kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	3.6% 2.62g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	16% 6.1g	38g per day for Men 19-50 years
Protein	5.34% 3g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	8.07% 0.1mg	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	20.6% 82.2μg	12.8% 51μg	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	21.3% 19mg	1.9% 1.7mg	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	15% 2.27mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	21.3% 0.19mg	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	28% 2.24mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	10.4% 0.24mg	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	6.48% 45.4mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3% 111g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have 2.1 times more Vitamin B2, 1.6 times more Vitamin B9, 11.3 times more Vitamin C, 80 times more Vitamin E and 92.9 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 3.6 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 5 oz.
• Both Canned Spinach Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Spinach Solids and Liquids have 2.4 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 2.9 times more Manganese and 1.3 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Phosphorus and 3.9 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Copper, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Spinach Solids and Liquids have 1.5 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.4 times more Energy, 5 times more Carbohydrate, 5.6 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.