Comparing Nutrients in 7 ounces Cooked Malabar Spinach VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Malabar Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.14% 5.38g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	11% 4.17g	130% 49.4g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	60.6% 0.79mg	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	56.6% 226μg	195% 782μg	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	13% 11.7mg	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.6% 246mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	243% 2.2mg	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	36.7% 2.94mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	86.3% 2mg	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	10.2% 71.4mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Cooked Malabar Spinach has more Vitamin A and 1.3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 5.8 times more Vitamin B5, 4.6 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Cooked Malabar Spinach has 5 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium, 9.9 times more Copper, 6.3 times more Iron, 3.3 times more Magnesium, 3.9 times more Manganese, 11.3 times more Phosphorus, 5.8 times more Potassium, 3.6 times more Selenium and 8.5 times more Zinc than Cooked Malabar Spinach.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans contain 14.3 times more Energy, 22.1 times more Carbohydrate, 11.9 times more Fiber and 8.2 times more Protein than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.