Comparing Nutrients in 5 ounces Spinach VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Spinach	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.96% 5.15g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	3.6% 2.62g	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	0.29% 0.21g	0% 0g	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	% 0.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 2.62g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	16% 6.1g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	74% 665μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.7% 275μg	12.8% 51μg	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	44.3% 40mg	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	19% 2.88mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	21.3% 0.19mg	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	48% 3.84mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	10.4% 0.24mg	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	9.92% 69.5mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Spinach vs Canned Kidney Beans:

• Raw Spinach has 3.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B6, 5.4 times more Vitamin B9, 23.4 times more Vitamin C, 101.5 times more Vitamin E and 117.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin B1 and 2.1 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Spinach vs Canned Kidney Beans:

• Raw Spinach has 2.9 times more Calcium, 2.3 times more Iron, 2.9 times more Magnesium, 5.3 times more Manganese and 2.4 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Phosphorus and 3.7 times more Sodium than Raw Spinach.
• Both Raw Spinach and Canned All Types Kidney Beans have similar amounts of Copper, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Spinach has 1.7 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.7 times more Energy, 4 times more Carbohydrate, 4.4 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Raw Spinach.
• Both Raw Spinach as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.