Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 5 ounces Canned Spinach with LiquidsVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids
36%
14%
50%
Boiled Kidney Beans
27%
3%
70%
5 oz ▼

Macro Nutrients

0.93%27kcal
Energy
6.2%180kcal
27 kcalvs180 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.54%0.52g
Fat
0.73%0.71g
0.52 gvs0.71 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.27%0.085g
Saturated Fat
0.32%0.1g
0.085 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
11%0.17g
Omega 3
15%0.24g
0.17 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.19%0.033g
Omega 6
0.9%0.15g
0.033 gvs0.15 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
3.2%4.14g
Carbohydrate
25%32.3g
4.14 gvs32.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
0.65%0.47g
Sugars
0.63%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.47 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
8.2%3.1g
Fiber
24%9.07g
3.1 gvs9.07 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
5.34%3g
Protein
22%12.3g
3 gvs12.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

63.6%573μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
573 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
2.13%0.026mg
Vitamin B1
19%0.23mg
Thiamine
0.026 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
11.6%0.15mg
Vitamin B2
6.32%0.082mg
Riboflavin
0.15 mgvs0.082 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
2.4%0.38mg
Vitamin B3
5.12%0.82mg
Niacin, nicotinic acid, niacinamide
0.38 mgvs0.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.08%0.054mg
Vitamin B5
6.24%0.31mg
Pantothenic acid
0.054 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
8.72%0.11mg
Vitamin B6
13%0.17mg
Pyridoxine
0.11 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
20.6%82.2μg
Vitamin B9
46%184μg
Folates and Folic Acid
82.2 μgvs184 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
21.3%19mg
Vitamin C
1.9%1.7mg
Ascorbic acid
19 mgvs1.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
15%2.27mg
Vitamin E
0.28%0.043mg
Tocopherols and Tocotrienols
2.27 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
450%540μg
Vitamin K
9.92%12μg
Phytomenadione or phylloquinone
540 μgvs12 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

11.8%118mg
Calcium
4.96%49.6mg
118 mgvs49.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
18.3%0.16mg
Copper
34%0.31mg
0.16 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
28%2.24mg
Iron
39.3%3.15mg
2.24 mgvs3.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
19%79.4mg
Magnesium
14%59.5mg
79.4 mgvs59.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
30.4%0.7mg
Manganese
26.5%0.61mg
0.7 mgvs0.61 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
6.48%45.4mg
Phosphorus
28%196mg
45.4 mgvs196 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
9.6%326mg
Potassium
17%574mg
326 mgvs574 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
3.1%1.7μg
Selenium
2.83%1.56μg
1.7 μgvs1.56 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.1%106mg
Sodium
0.094%1.4mg
106 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
5.4%0.6mg
Zinc
13%1.4mg
0.6 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
3.57%132g
Water
2.56%95g
132 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 5 ounces of Canned Spinach with Liquids vs Boiled Kidney Beans:
Comparing minerals per 5 ounces for Canned Spinach with Liquids vs Boiled Kidney Beans:
Comparison of macro-nutrients per 5 ounces:



Compare more foods per 5 oz: