Comparing Nutrients in 7 ounces Vinespinach VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Vinespinach	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	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	5.2% 6.75g	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	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	88% 794μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	69.5% 278μg	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	225% 202mg	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

	Vinespinach	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.6% 216mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	29.8% 2.4mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	63.4% 1.46mg	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	14.7% 103mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	5% 185g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Vinespinach VS California Red Kidney Beans per 7 oz

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

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

• 7 ounces of Vinespinach have more Vitamin A and 22.7 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 1.4 times more Vitamin B2, 4.1 times more Vitamin B3, 14.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Vinespinach.
• 7 ounces of Vinespinach have insufficient amounts of Vitamin B5
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Vinespinach as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Vinespinach have 7.9 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.8 times more Calcium, 10.3 times more Copper, 7.8 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 7.8 times more Phosphorus, 2.9 times more Potassium, 4 times more Selenium and 5.9 times more Zinc than Raw Vinespinach.
• 7 ounces of Vinespinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 17.4 times more Energy, 17.6 times more Carbohydrate and 13.5 times more Protein than Raw Vinespinach.
• 7 ounces of Vinespinach provide inadequate amounts of Energy