Comparing Nutrients in 7 ounces Vinespinach VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Vinespinach	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.75g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	22.5% 8.53g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	88% 794μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	11.3% 0.15mg	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	69.5% 278μg	18% 71.4μg	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	225% 202mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	21.6% 216mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	29.8% 0.27mg	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	29.8% 2.4mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	63.4% 1.46mg	14.5% 0.33mg	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	14.7% 103mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	5% 185g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Vinespinach VS Canned Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Vinespinach vs Canned Kidney Beans:

• 7 ounces of Vinespinach have 3 times more Vitamin B2, 1.2 times more Vitamin B3, 3.2 times more Vitamin B6, 3.9 times more Vitamin B9 and 85 times more Vitamin C than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 2.3 times more Vitamin B1 and 2.6 times more Vitamin B5 than Raw Vinespinach.
• 7 ounces of Vinespinach have insufficient amounts of Vitamin B5
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Vinespinach as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Vinespinach vs Canned Kidney Beans:

• 7 ounces of Vinespinach have 3.2 times more Calcium, 2.4 times more Magnesium, 4.4 times more Manganese and 2.2 times more Potassium than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 1.3 times more Copper, 1.7 times more Phosphorus and 12.3 times more Sodium than Raw Vinespinach.
• Both Vinespinach and Canned Kidney Beans contain similar levels of Iron, Zinc and Water per seven ounces.
• Both Raw Vinespinach as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned All Types Kidney Beans contain 4.4 times more Energy, 4.3 times more Carbohydrate and 2.9 times more Protein than Raw Vinespinach.
• 7 ounces of Vinespinach provide inadequate amounts of Energy