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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Spinach with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	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	4.1% 5.3g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	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	8.95% 3.4g	93% 35.3g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	82.5% 743μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	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	51.7% 207μg	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	15.4% 14mg	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	19.7% 2.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.3% 193mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	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	63.3% 5.06mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	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	11.3% 79.4mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	29% 434mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach with Salt VS California Red Kidney Beans per 5 oz

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

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

• 5 ounces of Boiled Spinach with Salt have more Vitamin A and 2.2 times more Vitamin C than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 5.6 times more Vitamin B1, 4.2 times more Vitamin B3, 5.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and California Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Spinach with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Spinach with Salt vs California Red Kidney Beans:

• 5 ounces of Boiled Spinach with Salt have 27.8 times more Sodium and 7.8 times more Water than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.4 times more Calcium, 6.3 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 7.2 times more Phosphorus, 3.2 times more Potassium, 2.1 times more Selenium and 3.4 times more Zinc than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and California Red Kidney Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw California Red Kidney Beans contain 14.3 times more Energy, 15.9 times more Carbohydrate, 10.4 times more Fiber and 8.2 times more Protein than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and California Red Kidney Beans offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Spinach with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Spinach with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.