Comparing Nutrients in 7 ounces California Red Kidney Beans VS Spinach

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Spinach	39%	12%	49%

Macro Nutrients

	California Red Kidney Beans	Spinach	Recommended Dietary Allowance
Energy	22.6% 655kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	130% 49.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	96% 385μg	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	9.92% 8.93mg	62% 55.8mg	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	NA	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Spinach	Recommended Dietary Allowance
Calcium	38.7% 387mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	28.7% 0.26mg	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	232% 18.6mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	77.4% 1.8mg	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	115% 804mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Spinach:

• 7 ounces of California Red Kidney Beans have 6.8 times more Vitamin B1, 2.8 times more Vitamin B3, 12 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin B9 than Spinach.
• While 7 oz of Raw Spinach contain more Vitamin A and 6.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Spinach provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Spinach:

• 7 ounces of California Red Kidney Beans have 2 times more Calcium, 8.5 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 8.3 times more Phosphorus, 2.7 times more Potassium, 3.2 times more Selenium and 4.8 times more Zinc than Spinach.
• While 7 oz of Raw Spinach contain 7.2 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Spinach contain similar levels of Manganese per seven ounces.
• 7 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 14.3 times more Energy, 16.5 times more Carbohydrate, 11.3 times more Fiber and 8.5 times more Protein than Spinach.
• While 7 oz of Raw Spinach contain 1.6 times more Omega 3 than Raw California Red Kidney Beans.
• 7 ounces of Spinach provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Raw Spinach provide inadequate amounts of Omega 6 in seven ounces.