Comparing Nutrients in 300 calories New Zealand SpinachVS Boiled Kidney Beans

Weight per 300 calories

New Zealand Spinach

2143g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 9.1 times more energy per unit of mass than Raw New Zealand Spinach, which is average in comparison to other foods. New Zealand Spinach having very low energy density.

Which food has more nutrients per 300 calories - New Zealand Spinach or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

New Zealand Spinachvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

4.4%4.3g

Fat

1.2%1.2g

4.3 gvs1.2 g

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

Find Vegetables rich in Fat

2.14%0.69g

Saturated Fat

0.54%0.17g

0.69 gvs0.17 g

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

Find Vegetables rich in Saturated Fat

88.4%1.4g

Omega 3

25%0.4g

1.4 gvs0.4 g

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

Find Vegetables rich in Omega 3

1.64%0.28g

Omega 6

1.5%0.26g

0.28 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

41.2%53.6g

Carbohydrate

41.4%54g

53.6 gvs54 g

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

Find Vegetables rich in Carbohydrate

8.57%6.2g

Sugars

1.04%0.76g

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

6.2 gvs0.76 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

84.6%32g

Fiber

39.8%15g

32 gvs15 g

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

Find Vegetables rich in Fiber

57.4%32g

Protein

36.6%20.5g

32 gvs20.5 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

New Zealand Spinachvs Boiled Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

71.4%0.86mg

Vitamin B1

31.5%0.38mg

Thiamine

0.86 mgvs0.38 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

214%2.8mg

Vitamin B2

10.5%0.14mg

Riboflavin

2.8 mgvs0.14 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

67%10.7mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs1.37 mg

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

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

134%6.7mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

6.7 mgvs0.52 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

501%6.5mg

Vitamin B6

22%0.28mg

Pyridoxine

6.5 mgvs0.28 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

80.4%321μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

321 μgvs307 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

714%643mg

Vitamin C

3.15%2.83mg

Ascorbic acid

643 mgvs2.83 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

203%30.4mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

30.4 mgvs0.071 mg

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

Find Vegetables rich in Vitamin E

6018%7221μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

7221 μgvs20 μg

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

Find Vegetables rich in Vitamin K

Minerals

New Zealand Spinachvs Boiled Kidney Beans

124%1243mg

Calcium

8.27%82.7mg

1243 mgvs82.7 mg

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

Find Vegetables rich in Calcium

221%2mg

Copper

56.7%0.51mg

2 mgvs0.51 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

214%17mg

Iron

65.6%5.24mg

17 mgvs5.24 mg

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

Find Vegetables rich in Iron

199%836mg

Magnesium

23.6%99mg

836 mgvs99 mg

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

Find Vegetables rich in Magnesium

595%13.7mg

Manganese

44%1mg

13.7 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

85.7%600mg

Phosphorus

46.6%326mg

600 mgvs326 mg

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

Find Vegetables rich in Phosphorus

82%2786mg

Potassium

28%957mg

2786 mgvs957 mg

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

Find Vegetables rich in Potassium

27.3%15μg

Selenium

4.72%2.6μg

15 μgvs2.6 μg

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

Find Vegetables rich in Selenium

186%2786mg

Sodium

0.16%2.36mg

2786 mgvs2.36 mg

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

Find Vegetables rich in Sodium

74%8.14mg

Zinc

21.5%2.36mg

8.14 mgvs2.36 mg

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

Find Vegetables rich in Zinc

54.4%2014g

Water

4.27%158g

2014 gvs158 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of New Zealand Spinach vs Boiled Kidney Beans:

Raw New Zealand Spinach has 2.3 times more Vitamin B1, 20.3 times more Vitamin B2, 7.8 times more Vitamin B3, 12.9 times more Vitamin B5, 23 times more Vitamin B6, 226.8 times more Vitamin C, 429.4 times more Vitamin E and 363.9 times more Vitamin K than Boiled All Types Kidney Beans.
Both Raw New Zealand Spinach and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 300 kcal.
Both Raw New Zealand Spinach as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for New Zealand Spinach vs Boiled Kidney Beans:

Raw New Zealand Spinach has 15 times more Calcium, 3.9 times more Copper, 3.3 times more Iron, 8.4 times more Magnesium, 13.5 times more Manganese, 1.8 times more Phosphorus, 2.9 times more Potassium, 5.8 times more Selenium, 1179.3 times more Sodium, 3.4 times more Zinc and 12.7 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Raw New Zealand Spinach has 3.6 times more Fat, 3.5 times more Omega 3, 8.2 times more Sugars, 2.1 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
Both Raw New Zealand Spinach and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw New Zealand Spinach as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

New Zealand SpinachVS Boiled New Zealand SpinachBoiled Kidney BeansVS Boiled New Zealand SpinachNew Zealand SpinachVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories New Zealand SpinachVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - New Zealand Spinach or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: