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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Spinach with Liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	0.93% 27kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.89% 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	25% 32.3g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	0.63% 0.45g	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	5.34% 3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Boiled 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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	38% 0.34mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	29.4% 0.68mg	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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	17% 571mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.57% 132g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids VS Boiled Red Kidney Beans per 5 oz

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

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

• 5 ounces of Canned Spinach with Liquids have more Vitamin A, 1.8 times more Vitamin B2, 11.3 times more Vitamin C, 53.3 times more Vitamin E and 45.3 times more Vitamin K than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 8.9 times more Vitamin B1, 2.1 times more Vitamin B3, 5.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.2 times more Vitamin B9 than Canned Spinach Solids and Liquids.
• 5 ounces of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Spinach Solids and Liquids as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Spinach with Liquids have 3 times more Calcium, 1.2 times more Magnesium, 37.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.1 times more Copper, 1.9 times more Iron, 4.4 times more Phosphorus, 1.8 times more Potassium and 2.5 times more Zinc than Canned Spinach Solids and Liquids.
• Both Canned Spinach with Liquids and Boiled Red Kidney Beans contain similar levels of Manganese and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Red Kidney Beans contain 6.7 times more Energy, 1.4 times more Omega 3, 7.8 times more Carbohydrate, 3.4 times more Fiber and 4.1 times more Protein than Canned Spinach Solids and Liquids.
• 5 ounces of Canned Spinach with Liquids provide inadequate amounts of Energy
• Both Canned Spinach Solids and Liquids as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.