Comparing Nutrients in 7 ounces Canned Kidney Beans VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Canned Kidney Beans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	0.9% 0.65g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.2% 0.16mg	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	18% 71.4μg	28.8% 115μg	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	2.65% 2.4mg	29.8% 26.8mg	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	0.26% 0.04mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	25.6% 0.23mg	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	29% 2.32mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	42.5% 0.98mg	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	25.5% 179mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Canned Spinach with Liquids and Salt:

• Canned All Types Kidney Beans have 6.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 3.6 times more Vitamin B5 than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 2.1 times more Vitamin B2, 1.6 times more Vitamin B9, 11.3 times more Vitamin C, 80 times more Vitamin E and 92.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Canned All Types Kidney Beans as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Canned Spinach with Liquids and Salt:

• Canned All Types Kidney Beans have 2.8 times more Phosphorus than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 2.4 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 2.9 times more Manganese and 1.3 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Spinach Solids and Liquids with Salt have similar amounts of Copper, Potassium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 4.4 times more Energy, 5 times more Carbohydrate, 5.6 times more Sugars, 2.7 times more Fiber and 2.5 times more Protein than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 1.5 times more Omega 3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.