Comparing Nutrients in 100 grams Canned Spinach with Liquids VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Spinach with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Energy	0.66% 19kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	7.63% 0.12g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.25% 2.92g	11% 14.5g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	2.55% 1.85g	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	% 1.85g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	45% 404μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.76% 0.038mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	5.7% 0.074mg	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	14.5% 58μg	9% 36μg	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	15% 13.5mg	1.33% 1.2mg	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	10.7% 1.6mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	317% 381μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.3% 83mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	15% 0.14mg	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	19.8% 1.58mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	7.3% 0.17mg	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	4.57% 32mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.1% 78g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have 2.1 times more Vitamin B2, 1.6 times more Vitamin B9, 11.3 times more Vitamin C, 80 times more Vitamin E and 92.9 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 3.6 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 100 g.
• Both Canned Spinach Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Canned Spinach Solids and Liquids have 2.4 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 2.9 times more Manganese and 1.3 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Phosphorus and 3.9 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Copper, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Spinach Solids and Liquids have 1.5 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.4 times more Energy, 5 times more Carbohydrate, 5.6 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.