Comparing Nutrients in 7 ounces Boiled New Zealand Spinach VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled New Zealand Spinach	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	0.82% 24kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.25% 4.23g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	0.68% 0.5g	5.06% 3.67g	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% 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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	3.97% 16μg	11.4% 45.6μg	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	35.3% 31.8mg	1.76% 1.6mg	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	16.3% 2.44mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	483% 579μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	9.53% 95mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	32.4% 0.29mg	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	16.4% 1.3mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	25% 0.58mg	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	6.24% 43.7mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled New Zealand Spinach versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled New Zealand Spinach vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Boiled New Zealand Spinach have 1.6 times more Vitamin B2, 2 times more Vitamin B5, 3 times more Vitamin B6, 20 times more Vitamin C, 61.5 times more Vitamin E and 71.2 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.9 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained New Zealand Spinach as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled New Zealand Spinach vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Boiled New Zealand Spinach have 1.7 times more Calcium, 1.8 times more Manganese and 1.2 times more Water than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.9 times more Copper, 1.9 times more Iron, 4.8 times more Phosphorus, 2.5 times more Potassium, 2.4 times more Sodium and 2 times more Zinc than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium per seven ounces.
• 7 ounces of Boiled New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Red Kidney Beans Solids and Liquids contain 6.8 times more Energy, 7 times more Carbohydrate, 7.4 times more Sugars, 3.1 times more Fiber and 4 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• Both Boiled and Drained New Zealand Spinach as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.