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Comparing Nutrients in 100 calories Boiled New Zealand SpinachVS Boiled Kidney Beans

Weight per 100 calories

Boiled New Zealand Spinach
833g
Boiled Kidney Beans
78.7g

Boiled All Types Kidney Beans have 10.6 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is average in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled New Zealand Spinach
34%
10%
56%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

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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1.46%1.4g
Fat
0.41%0.39g
1.4 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.7%0.23g
Saturated Fat
0.18%0.057g
0.23 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29%0.47g
Omega 3
8.37%0.13g
0.47 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.54%0.092g
Omega 6
0.5%0.085g
0.092 gvs0.085 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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13.7%17.8g
Carbohydrate
14%18g
17.8 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.87%2.1g
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.1 gvs0.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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30.7%11.7g
Fiber
13.3%5.04g
11.7 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.3%11g
Protein
12%6.83g
11 gvs6.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg
Vitamin B1
10.5%0.13mg
Thiamine
0.25 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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68.6%0.89mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.89 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20.3%3.25mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
3.25 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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42.7%2.13mg
Vitamin B5
3.46%0.17mg
Pantothenic acid
2.13 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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152%1.98mg
Vitamin B6
7.27%0.094mg
Pyridoxine
1.98 mgvs0.094 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.7%66.7μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
66.7 μgvs102 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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148%133mg
Vitamin C
1.05%0.94mg
Ascorbic acid
133 mgvs0.94 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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68.3%10.3mg
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
10.3 mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2028%2433μg
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
2433 μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

40%400mg
Calcium
2.76%27.6mg
400 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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71.3%0.64mg
Copper
19%0.17mg
0.64 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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68.8%5.5mg
Iron
22%1.75mg
5.5 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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63.5%267mg
Magnesium
7.87%33mg
267 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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191%4.4mg
Manganese
14.7%0.34mg
4.4 mgvs0.34 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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26%183mg
Phosphorus
15.5%109mg
183 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25%850mg
Potassium
9.38%319mg
850 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.6%7.5μg
Selenium
1.57%0.87μg
7.5 μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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59.4%892mg
Sodium
0.052%0.79mg
892 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23.5%2.6mg
Zinc
7.16%0.79mg
2.6 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.4%790g
Water
1.42%52.7g
790 gvs52.7 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 Boiled New Zealand Spinach vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Boiled New Zealand Spinach vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: