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

Macros Ratio

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

Macro Nutrients

	Boiled Spinach	California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.79% 23kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.32% 0.054g	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	46% 59.8g	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	65.5% 25g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.6% 136mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	122% 1.1mg	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	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	43.5% 1mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has more Vitamin A and 2.2 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Vitamin B1, 4.2 times more Vitamin B3, 5.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 100 g.
• Both Boiled and Drained Spinach as well as Raw 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 California Red Kidney Beans:

• Boiled and Drained Spinach has 6.4 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Calcium, 6.3 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 7.2 times more Phosphorus, 3.2 times more Potassium, 2.1 times more Selenium and 3.4 times more Zinc than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw California Red Kidney Beans have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans contain 14.3 times more Energy, 15.9 times more Carbohydrate, 10.4 times more Fiber and 8.2 times more Protein than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Raw California Red Kidney Beans have similar amounts of Omega 3 per 100 g.
• Both Boiled and Drained Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.