Comparing Nutrients in 100 grams Canned Spinach VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Spinach	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	0.79% 23kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.6% 3.4g	17.5% 23g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	0.44% 0.32g	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	6.3% 2.4g	17% 6.4g	38g per day for Men 19-50 years
Protein	5% 2.8g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.33% 0.016mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	9.23% 0.12mg	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	24.5% 98μg	32.5% 130μg	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	16% 14.3mg	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	13% 1.94mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	385% 462μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	24% 0.22mg	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	28.8% 2.3mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	18.7% 0.43mg	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	6.3% 44mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1.8% 67g	3700g per day for Men 19-50 years

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

• Canned Spinach, Solids with Salt have more Vitamin A, 2.4 times more Vitamin B2, 11.9 times more Vitamin C, 64.7 times more Vitamin E and 55 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10 times more Vitamin B1, 1.5 times more Vitamin B3, 4.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 100 g.
• Both Canned Spinach, Solids with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Canned Spinach, Solids with Salt have 3.6 times more Calcium, 1.8 times more Magnesium, 1.4 times more Manganese, 1.3 times more Selenium, 322 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Phosphorus and 2.2 times more Zinc than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled All Types Kidney Beans have similar amounts of Copper, Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans contain 5.5 times more Energy, 6.7 times more Carbohydrate, 2.7 times more Fiber and 3.1 times more Protein than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt and Boiled All Types Kidney Beans have similar amounts of Omega 3 per 100 g.
• Both Canned Spinach, Solids with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.