Comparing Nutrients in 7 ounces Spinach VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Spinach	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	10% 5.68g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	103% 931μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28% 8.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	36.7% 147μg	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	62% 55.8mg	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	27% 4.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	799% 958μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.6% 196mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	63.7% 0.57mg	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	67.2% 5.38mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	27.4% 0.63mg	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	14% 97mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Spinach have more Vitamin A, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 23.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.7 times more Vitamin B1 and 3.4 times more Vitamin B5 than Raw Spinach.
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Spinach as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Spinach have 1.5 times more Calcium, 1.6 times more Magnesium, 2.8 times more Manganese, 1.3 times more Potassium, 19.8 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.2 times more Copper, 2.8 times more Phosphorus and 1.6 times more Zinc than Raw Spinach.
• Both Spinach and Boiled California Red Kidney Beans contain similar levels of Iron per seven ounces.
• 7 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spinach have 4.3 times more Omega 3 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 5.4 times more Energy, 6.2 times more Carbohydrate, 4.2 times more Fiber and 3.2 times more Protein than Raw Spinach.
• 7 ounces of Spinach provide inadequate amounts of Energy
• Both Raw Spinach as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.