Comparing Nutrients in 100 grams Boiled Spinach VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Spinach	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.79% 23kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.75g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	NA	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	24.5% 9.3g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	8% 0.1mg	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	36.5% 146μg	18.5% 74μg	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	11% 9.8mg	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	14% 2.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.95% 37.8μg	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	44.6% 3.57mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	14% 0.32mg	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	8% 56mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.8% 67g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has more Vitamin A, 3.8 times more Vitamin B2, 2.3 times more Vitamin B6, 2 times more Vitamin B9 and 8.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1 and 1.5 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 100 g.
• Both Boiled and Drained Spinach as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Spinach has 2.1 times more Calcium, 1.8 times more Magnesium, 2.9 times more Manganese, 1.3 times more Selenium, 17.5 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Copper and 2.4 times more Phosphorus than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Boiled California Red Kidney Beans have similar amounts of Iron, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Spinach has 2.9 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.4 times more Energy, 6 times more Carbohydrate, 3.9 times more Fiber and 3.1 times more Protein than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.