Comparing Nutrients in 300 calories Canned Kidney BeansVS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 300 calories

Canned Kidney Beans

357g

Boiled Chopped Or Leaf Frozen Spinach with Salt

882g

Canned Kidney Beans have 2.5 times more energy per 100g than Boiled Chopped Or Leaf Frozen Spinach with Salt. It has average energy density when compared to other foods. Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled Chopped Or Leaf Frozen Spinach with Salt?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Boiled Chopped Or Leaf Frozen Spinach with Salt

37%

18%

45%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Boiled Chopped Or Leaf Frozen Spinach with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.2%2.14g

Fat

7.9%7.68g

2.14 gvs7.68 g

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

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1.57%0.5g

Saturated Fat

0.99%0.32g

0.5 gvs0.32 g

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

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18.3%0.29g

Omega 3

47.4%0.76g

0.29 gvs0.76 g

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

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2.23%0.38g

Omega 6

0%0g

0.38 gvs0 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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40%51.8g

Carbohydrate

32.6%42.4g

51.8 gvs42.4 g

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

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9.1%6.6g

Sugars

6.2%4.5g

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

6.6 gvs4.5 g

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

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0%0g

Fructose

1.1%0.79g

≤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 gvs0.79 g

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

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%0g

Glucose

%1.76g

0 gvs1.76 g

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

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%6.6g

Sucrose

%1.85g

6.6 gvs1.85 g

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

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40.4%15.4g

Fiber

86%32.6g

15.4 gvs32.6 g

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

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33.3%18.6g

Protein

63%35.4g

18.6 gvs35.4 g

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

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Vitamins

Canned Kidney Beansvs Boiled Chopped Or Leaf Frozen Spinach with Salt

Vitamin A

591%5321μg

RAE, retinol activity equivalents

NA μgvs5321 μg

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

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34.5%0.41mg

Vitamin B1

57.4%0.69mg

Thiamine

0.41 mgvs0.69 mg

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

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14%0.18mg

Vitamin B2

119%1.55mg

Riboflavin

0.18 mgvs1.55 mg

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

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9.17%1.47mg

Vitamin B3

24.2%3.87mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs3.87 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

9.86%0.49mg

Vitamin B5

13.2%0.66mg

Pantothenic acid

0.49 mgvs0.66 mg

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

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20.3%0.26mg

Vitamin B6

92%1.2mg

Pyridoxine

0.26 mgvs1.2 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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32%129μg

Vitamin B9

267%1068μg

Folates and Folic Acid

129 μgvs1068 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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4.76%4.3mg

Vitamin C

21.6%19.4mg

Ascorbic acid

4.3 mgvs19.4 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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0.48%0.071mg

Vitamin E

208%31.2mg

Tocopherols and Tocotrienols

0.071 mgvs31.2 mg

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

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12.2%14.6μg

Vitamin K

3976%4771μg

Phytomenadione or phylloquinone

14.6 μgvs4771 μg

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

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Minerals

Canned Kidney Beansvs Boiled Chopped Or Leaf Frozen Spinach with Salt

12%121mg

Calcium

135%1350mg

121 mgvs1350 mg

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

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53.6%0.48mg

Copper

158%1.42mg

0.48 mgvs1.42 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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52.2%4.18mg

Iron

216%17.3mg

4.18 mgvs17.3 mg

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

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23%96mg

Magnesium

172%724mg

96 mgvs724 mg

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

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26%0.6mg

Manganese

275%6.33mg

0.6 mgvs6.33 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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46%321mg

Phosphorus

63%441mg

321 mgvs441 mg

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

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25%846mg

Potassium

78.4%2665mg

846 mgvs2665 mg

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

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5.84%3.2μg

Selenium

88.2%48.5μg

3.2 μgvs48.5 μg

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

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70.5%1057mg

Sodium

189%2841mg

1057 mgvs2841 mg

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

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15%1.64mg

Zinc

39.3%4.32mg

1.64 mgvs4.32 mg

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

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7.53%279g

Water

21.2%785g

279 gvs785 g

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

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Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.7 times more Vitamin B1, 8.5 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6, 8.3 times more Vitamin B9, 4.5 times more Vitamin C, 437.3 times more Vitamin E and 325.8 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 11.1 times more Calcium, 2.9 times more Copper, 4.1 times more Iron, 7.5 times more Magnesium, 10.5 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Potassium, 15.1 times more Selenium, 2.7 times more Sodium, 2.6 times more Zinc and 2.8 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 1.2 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 3.6 times more Fat, 2.6 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Energy per 300 kcal.
Both Canned All Types Kidney Beans as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansBoiled Chopped Or Leaf Frozen Spinach with SaltVS California Red Kidney BeansCanned Kidney BeansVS Boiled Summer Squash with SaltBoiled Chopped Or Leaf Frozen Spinach with SaltVS Boiled Summer Squash with Salt

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled Chopped Or Leaf Frozen Spinach with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: