Comparing Nutrients in 1 pound Canned Spinach with LiquidsVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

California Red Kidney Beans

29%

70%

1 lb ▼

Macro Nutrients

Canned Spinach with Liquidsvs California Red Kidney Beans

2.97%86kcal

Energy

51.6%1497kcal

86 kcalvs1497 kcal

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

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1.73%1.68g

Fat

1.17%1.13g

1.68 gvs1.13 g

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

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0.85%0.27g

Saturated Fat

0.51%0.16g

0.27 gvs0.16 g

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

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34.6%0.55g

Omega 3

24%0.38g

0.55 gvs0.38 g

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

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0.61%0.1g

Omega 6

1.44%0.24g

0.1 gvs0.24 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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10%13.2g

Carbohydrate

209%271g

13.2 gvs271 g

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

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2.06%1.5g

Sugars

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

1.5 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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26.3%9.98g

Fiber

297%113g

9.98 gvs113 g

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

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17%9.57g

Protein

197%111g

9.57 gvs111 g

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

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Vitamins

Canned Spinach with Liquidsvs California Red Kidney Beans

204%1833μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1833 μgvs0 μg

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

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6.8%0.082mg

Vitamin B1

200%2.4mg

Thiamine

0.082 mgvs2.4 mg

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

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37%0.48mg

Vitamin B2

76.4%0.99mg

Riboflavin

0.48 mgvs0.99 mg

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

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7.7%1.23mg

Vitamin B3

58.4%9.34mg

Niacin, nicotinic acid, niacinamide

1.23 mgvs9.34 mg

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

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3.45%0.17mg

Vitamin B5

70.8%3.54mg

Pantothenic acid

0.17 mgvs3.54 mg

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

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28%0.36mg

Vitamin B6

139%1.8mg

Pyridoxine

0.36 mgvs1.8 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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65.8%263μg

Vitamin B9

447%1787μg

Folates and Folic Acid

263 μgvs1787 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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68%61.2mg

Vitamin C

22.7%20.4mg

Ascorbic acid

61.2 mgvs20.4 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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48.4%7.26mg

Vitamin E

Tocopherols and Tocotrienols

7.26 mgvsNA mg

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

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1439%1727μg

Vitamin K

Phytomenadione or phylloquinone

1727 μgvsNA μg

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

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Minerals

Canned Spinach with Liquidsvs California Red Kidney Beans

37.6%376mg

Calcium

88.5%885mg

376 mgvs885 mg

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

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58.5%0.53mg

Copper

554%5mg

0.53 mgvs5 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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89.6%7.17mg

Iron

530%42.4mg

7.17 mgvs42.4 mg

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

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60.5%254mg

Magnesium

173%726mg

254 mgvs726 mg

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

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97%2.24mg

Manganese

197%4.54mg

2.24 mgvs4.54 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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20.7%145mg

Phosphorus

262%1837mg

145 mgvs1837 mg

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

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30.7%1043mg

Potassium

199%6759mg

1043 mgvs6759 mg

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

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9.9%5.44μg

Selenium

26.4%14.5μg

5.44 μgvs14.5 μg

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

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22.7%340mg

Sodium

3.33%50mg

340 mgvs50 mg

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

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17.3%1.9mg

Zinc

105%11.6mg

1.9 mgvs11.6 mg

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

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11.4%423g

Water

1.44%53.3g

423 gvs53.3 g

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

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Lets compare vitamin content per 1 pound of Canned Spinach with Liquids vs California Red Kidney Beans:

Canned Spinach Solids and Liquids have more Vitamin A and 3 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 29.4 times more Vitamin B1, 2.1 times more Vitamin B2, 7.6 times more Vitamin B3, 20.5 times more Vitamin B5, 5 times more Vitamin B6 and 6.8 times more Vitamin B9 than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Spinach with Liquids vs California Red Kidney Beans:

Canned Spinach Solids and Liquids have 6.8 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.3 times more Calcium, 9.5 times more Copper, 5.9 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 12.7 times more Phosphorus, 6.5 times more Potassium, 2.7 times more Selenium and 6.1 times more Zinc than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

Canned Spinach Solids and Liquids have 1.5 times more Omega 3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 17.4 times more Energy, 20.5 times more Carbohydrate, 11.3 times more Fiber and 11.5 times more Protein than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Canned Spinach with LiquidsVS Boiled Chopped Or Leaf Frozen Spinach with SaltCalifornia Red Kidney BeansVS Boiled Chopped Or Leaf Frozen Spinach with SaltCanned Spinach with LiquidsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 1 pound Canned Spinach with LiquidsVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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