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

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Malabar Spinach	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.25% 0.21g	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	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Boiled 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.6% 246mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	53.4% 0.48mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	41% 0.95mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	23.5% 800mg	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	7.28% 109mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Malabar Spinach VS Boiled Red Kidney Beans per 7 oz

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

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

• 7 ounces of Cooked Malabar Spinach have more Vitamin A, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.9 times more Vitamin C than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Malabar Spinach as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Malabar Spinach have 4.4 times more Calcium, 27.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.2 times more Copper, 2 times more Iron, 1.9 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium and 3.6 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Boiled Red Kidney Beans contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cooked Malabar Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Red Kidney Beans contain 5.5 times more Energy, 8.4 times more Carbohydrate, 3.5 times more Fiber and 2.9 times more Protein than Cooked Malabar Spinach.
• 7 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy