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

Macros Ratio

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

Macro Nutrients

	Canned Spinach with Liquids	California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.93% 27kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	5.34% 3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have more Vitamin A and 3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 29.4 times more Vitamin B1, 2.1 times more Vitamin B2, 7.6 times more Vitamin B3, 20.5 times more Vitamin B5, 5 times more Vitamin B6 and 6.8 times more Vitamin B9 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Raw 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 California Red Kidney Beans:

• Canned Spinach Solids and Liquids have 6.8 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Calcium, 9.5 times more Copper, 5.9 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 12.7 times more Phosphorus, 6.5 times more Potassium, 2.7 times more Selenium and 6.1 times more Zinc than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• Canned Spinach Solids and Liquids have 1.5 times more Omega 3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.4 times more Energy, 20.5 times more Carbohydrate, 11.3 times more Fiber and 11.5 times more Protein than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.