Comparing Nutrients in 100 grams Boiled Kidney Beans VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Boiled Kidney Beans	Boiled Spinach	Recommended Dietary Allowance
Energy	4.38% 127kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	2.9% 3.75g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0.59% 0.43g	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	17% 6.4g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.2% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	18.6% 0.24mg	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	32.5% 130μg	36.5% 146μg	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	11% 9.8mg	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	0.2% 0.03mg	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	411% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Spinach	Recommended Dietary Allowance
Calcium	3.5% 35mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.95% 37.8μg	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	27.8% 2.22mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	40.7% 0.94mg	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	19.7% 138mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.47% 91g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B1 and 1.5 times more Vitamin B5 than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains more Vitamin A, 4.1 times more Vitamin B2, 2 times more Vitamin B6, 8.2 times more Vitamin C, 69.3 times more Vitamin E and 58.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Spinach have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled All Types Kidney Beans have 1.2 times more Copper, 2.5 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 3.9 times more Calcium, 1.6 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 1.4 times more Selenium, 70 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Spinach have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 5.5 times more Energy, 1.8 times more Omega 3, 6.1 times more Carbohydrate, 2.7 times more Fiber and 2.9 times more Protein than Boiled and Drained Spinach.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.