Lets compare vitamin content per 14 ounces of Canned Spinach vs Boiled Kidney Beans:
Canned Spinach, Solids with Salt have more Vitamin A, 2.4 times more Vitamin B2, 11.9 times more Vitamin C, 64.7 times more Vitamin E and 55 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 10 times more Vitamin B1, 1.5 times more Vitamin B3, 4.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
Both Canned Spinach, Solids with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Canned Spinach vs Boiled Kidney Beans:
Canned Spinach, Solids with Salt have 3.6 times more Calcium, 1.8 times more Magnesium, 1.4 times more Manganese, 1.3 times more Selenium, 322 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.1 times more Phosphorus and 2.2 times more Zinc than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Boiled All Types Kidney Beans have similar amounts of Copper, Iron and Potassium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled All Types Kidney Beans contain 5.5 times more Energy, 6.7 times more Carbohydrate, 2.7 times more Fiber and 3.1 times more Protein than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Boiled All Types Kidney Beans have similar amounts of Omega 3 per 14 oz.
Both Canned Spinach, Solids with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.