Comparing Nutrients in 100 calories Cooked Malabar SpinachVS California Red Kidney Beans

Weight per 100 calories

Cooked Malabar Spinach

435g

California Red Kidney Beans

30.3g

Raw California Red Kidney Beans have 14.3 times more energy per unit of mass than Cooked Malabar Spinach, which is high in comparison to other foods. Cooked Malabar Spinach having very low energy density.

Which food has more nutrients per 100 calories - Cooked Malabar Spinach or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cooked Malabar Spinach

40%

24%

36%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Cooked Malabar Spinachvs California Red Kidney Beans

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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3.5%3.4g

Fat

0.078%0.076g

3.4 gvs0.076 g

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

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Saturated Fat

0.034%0.011g

NA gvs0.011 g

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

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Omega 3

1.6%0.025g

NA gvs0.025 g

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

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Omega 6

0.096%0.016g

NA gvs0.016 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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9.06%11.8g

Carbohydrate

14%18g

11.8 gvs18 g

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

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Sugars

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

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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24%9.13g

Fiber

20%7.55g

9.13 gvs7.55 g

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

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23%13g

Protein

13%7.4g

13 gvs7.4 g

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

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Vitamins

Cooked Malabar Spinachvs California Red Kidney Beans

28%252μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

252 μgvs0 μg

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

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38.4%0.46mg

Vitamin B1

13.4%0.16mg

Thiamine

0.46 mgvs0.16 mg

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

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43%0.56mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.56 mgvs0.066 mg

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

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21.4%3.42mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

3.42 mgvs0.62 mg

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

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11.7%0.59mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.59 mgvs0.24 mg

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

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28.8%0.37mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.37 mgvs0.12 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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124%496μg

Vitamin B9

30%119μg

Folates and Folic Acid

496 μgvs119 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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28.5%25.7mg

Vitamin C

1.5%1.36mg

Ascorbic acid

25.7 mgvs1.36 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Cooked Malabar Spinachvs California Red Kidney Beans

54%539mg

Calcium

5.9%59mg

539 mgvs59 mg

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

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53.6%0.48mg

Copper

37%0.33mg

0.48 mgvs0.33 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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80.4%6.43mg

Iron

35.4%2.83mg

6.43 mgvs2.83 mg

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

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49.7%209mg

Magnesium

11.5%48.5mg

209 mgvs48.5 mg

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

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48.2%1.1mg

Manganese

13%0.3mg

1.1 mgvs0.3 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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22.4%157mg

Phosphorus

17.5%123mg

157 mgvs123 mg

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

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32.7%1113mg

Potassium

13.3%452mg

1113 mgvs452 mg

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

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7.1%3.9μg

Selenium

1.76%0.97μg

3.9 μgvs0.97 μg

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

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16%239mg

Sodium

0.22%3.33mg

239 mgvs3.33 mg

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

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12%1.3mg

Zinc

7.02%0.77mg

1.3 mgvs0.77 mg

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

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11%402g

Water

0.096%3.56g

402 gvs3.56 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 Cooked Malabar Spinach vs California Red Kidney Beans:

Cooked Malabar Spinach has more Vitamin A, 2.9 times more Vitamin B1, 8.5 times more Vitamin B2, 5.5 times more Vitamin B3, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6, 4.2 times more Vitamin B9 and 18.8 times more Vitamin C than Raw California Red Kidney Beans.
Both Cooked Malabar Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Malabar Spinach vs California Red Kidney Beans:

Cooked Malabar Spinach has 9.1 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium, 71.7 times more Sodium, 1.7 times more Zinc and 113 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Cooked Malabar Spinach has 44.8 times more Fat, 1.2 times more Fiber and 1.8 times more Protein than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Carbohydrate than Cooked Malabar Spinach.
Both Cooked Malabar Spinach and Raw California Red Kidney Beans have similar amounts of Energy per 100 kcal.
Both Cooked Malabar Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Malabar SpinachVS Oyster MushroomsCalifornia Red Kidney BeansVS Oyster MushroomsCooked Malabar SpinachVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Cooked Malabar SpinachVS California Red Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Malabar Spinach or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: