Comparing Nutrients in 100 grams California Red Kidney Beans VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	California Red Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	5.38% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	NA	0.7% 0.51g	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	0.12% 0.09g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	65.5% 25g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	67% 603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	2.74% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	10.5% 0.14mg	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	99% 394μg	30.3% 121μg	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	5% 4.5mg	2.44% 2.2mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	451% 541μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	18% 0.16mg	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	117% 9.35mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	31% 0.72mg	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	58% 405mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw California Red Kidney Beans have 6.8 times more Vitamin B1, 1.2 times more Vitamin B2, 4.7 times more Vitamin B3, 10.4 times more Vitamin B5, 2.9 times more Vitamin B6, 3.3 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains more Vitamin A than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw California Red Kidney Beans have 1.3 times more Calcium, 6.8 times more Copper, 4.8 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 8.1 times more Phosphorus, 4.9 times more Potassium and 5.2 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.7 times more Selenium, 29.3 times more Sodium and 7.6 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 9.7 times more Energy, 12.5 times more Carbohydrate, 6.7 times more Fiber and 6.1 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Raw California Red Kidney Beans and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Omega 3 per 100 g.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.