Comparing Nutrients in 100 calories Canned Kidney BeansVS Boiled New Zealand Spinach

Weight per 100 calories

Canned Kidney Beans

119g

Boiled New Zealand Spinach

833g

Canned Kidney Beans have 7 times more energy per 100g than Boiled New Zealand Spinach. It has average energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Boiled New Zealand Spinach?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Boiled New Zealand Spinach

34%

10%

56%

100 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Boiled New Zealand Spinach

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.74%0.71g

Fat

1.46%1.4g

0.71 gvs1.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.52%0.17g

Saturated Fat

0.7%0.23g

0.17 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.1%0.098g

Omega 3

29%0.47g

0.098 gvs0.47 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.74%0.13g

Omega 6

0.54%0.092g

0.13 gvs0.092 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.3%17.3g

Carbohydrate

13.7%17.8g

17.3 gvs17.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.04%2.2g

Sugars

2.87%2.1g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.2 gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.2g

Sucrose

2.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.5%5.1g

Fiber

30.7%11.7g

5.1 gvs11.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.2g

Protein

19.3%11g

6.2 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Kidney Beansvs Boiled New Zealand Spinach

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.5%0.14mg

Vitamin B1

21%0.25mg

Thiamine

0.14 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.67%0.061mg

Vitamin B2

68.6%0.89mg

Riboflavin

0.061 mgvs0.89 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.06%0.49mg

Vitamin B3

20.3%3.25mg

Niacin, nicotinic acid, niacinamide

0.49 mgvs3.25 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.3%0.16mg

Vitamin B5

42.7%2.13mg

Pantothenic acid

0.16 mgvs2.13 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.78%0.088mg

Vitamin B6

152%1.98mg

Pyridoxine

0.088 mgvs1.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.7%43μg

Vitamin B9

16.7%66.7μg

Folates and Folic Acid

43 μgvs66.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.6%1.43mg

Vitamin C

148%133mg

Ascorbic acid

1.43 mgvs133 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.16%0.024mg

Vitamin E

68.3%10.3mg

Tocopherols and Tocotrienols

0.024 mgvs10.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.07%4.9μg

Vitamin K

2028%2433μg

Phytomenadione or phylloquinone

4.9 μgvs2433 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs Boiled New Zealand Spinach

4.05%40.5mg

Calcium

40%400mg

40.5 mgvs400 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg

Copper

71.3%0.64mg

0.16 mgvs0.64 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.4%1.4mg

Iron

68.8%5.5mg

1.4 mgvs5.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.65%32mg

Magnesium

63.5%267mg

32 mgvs267 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.7%0.2mg

Manganese

191%4.4mg

0.2 mgvs4.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.3%107mg

Phosphorus

26%183mg

107 mgvs183 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.3%282mg

Potassium

25%850mg

282 mgvs850 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.95%1.07μg

Selenium

13.6%7.5μg

1.07 μgvs7.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.5%352mg

Sodium

59.4%892mg

352 mgvs892 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.98%0.55mg

Zinc

23.5%2.6mg

0.55 mgvs2.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g

Water

21.4%790g

93 gvs790 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Boiled New Zealand Spinach:

Boiled and Drained New Zealand Spinach contains 1.8 times more Vitamin B1, 14.7 times more Vitamin B2, 6.6 times more Vitamin B3, 13 times more Vitamin B5, 22.4 times more Vitamin B6, 1.6 times more Vitamin B9, 93.3 times more Vitamin C, 430.5 times more Vitamin E and 498.5 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Boiled New Zealand Spinach:

Boiled and Drained New Zealand Spinach contains 9.9 times more Calcium, 4 times more Copper, 3.9 times more Iron, 8.3 times more Magnesium, 21.9 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium, 7 times more Selenium, 2.5 times more Sodium, 4.7 times more Zinc and 8.5 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained New Zealand Spinach contains 2 times more Fat, 4.8 times more Omega 3, 2.3 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained New Zealand Spinach have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
Both Canned All Types Kidney Beans as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Kidney BeansVS California Red Kidney BeansBoiled New Zealand SpinachVS California Red Kidney BeansCanned Kidney BeansVS OkraBoiled New Zealand SpinachVS Okra

Compare Foods

Comparing Nutrients in 100 calories Canned Kidney BeansVS Boiled New Zealand Spinach

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Kidney Beans or Boiled New Zealand Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: