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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Spinach with Liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.93% 27kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.17% 0.028g	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	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	34.7% 13g	38g per day for Men 19-50 years
Protein	5.34% 3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	11.3% 0.15mg	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	26.2% 105μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	45.5% 0.41mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	19.6% 0.45mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.57% 132g	2.56% 95g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have more Vitamin A, 1.7 times more Vitamin B2 and 11.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 7.2 times more Vitamin B1, 2 times more Vitamin B3, 5.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled California Red 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 Boiled California Red Kidney Beans:

• Canned Spinach Solids and Liquids have 1.3 times more Calcium, 1.6 times more Manganese, 18.8 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.5 times more Copper, 1.9 times more Iron, 4.3 times more Phosphorus, 1.8 times more Potassium and 2 times more Zinc than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Boiled California Red Kidney Beans have similar amounts of Magnesium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Spinach Solids and Liquids have 3.8 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6.5 times more Energy, 7.7 times more Carbohydrate, 4.2 times more Fiber and 4.3 times more Protein than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.