Comparing Nutrients in 100 grams Canned Kidney Beans VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Spinach	39%	12%	49%

Macro Nutrients

	Canned Kidney Beans	Spinach	Recommended Dietary Allowance
Energy	2.9% 84kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	8.63% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	0.58% 0.42g	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% 0g	0.21% 0.15g	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	% 0g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 0.07g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Spinach	Recommended Dietary Allowance
Vitamin A	NA	52% 469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14% 4.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9% 36μg	48.5% 194μg	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	1.33% 1.2mg	31.2% 28mg	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	0.13% 0.02mg	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	402% 483μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Spinach	Recommended Dietary Allowance
Calcium	3.4% 34mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	14.4% 0.13mg	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	14.6% 1.17mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	39% 0.9mg	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	13% 90mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	5.27% 79mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Spinach:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B1 and 2.1 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 3.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B6, 5.4 times more Vitamin B9, 23.4 times more Vitamin C, 101.5 times more Vitamin E and 117.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Spinach:

• Canned All Types Kidney Beans have 1.8 times more Phosphorus and 3.7 times more Sodium than Raw Spinach.
• While Raw Spinach contains 2.9 times more Calcium, 2.3 times more Iron, 2.9 times more Magnesium, 5.3 times more Manganese and 2.4 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Spinach have similar amounts of Copper, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 3.7 times more Energy, 4 times more Carbohydrate, 4.4 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Raw Spinach.
• While Raw Spinach contains 1.7 times more Omega 3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.