Comparing Nutrients in 300 calories Boiled SpinachVS California Red Kidney Beans

Weight per 300 calories

Boiled Spinach

1304g

California Red Kidney Beans

91g

Raw California Red Kidney Beans have 14.3 times more energy per unit of mass than Boiled and Drained Spinach, which is high in comparison to other foods. Boiled Spinach having very low energy density.

Which food has more nutrients per 300 calories - Boiled Spinach or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Spinach

41%

51%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Boiled Spinachvs California Red Kidney Beans

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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3.5%3.4g

Fat

0.23%0.23g

3.4 gvs0.23 g

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

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1.75%0.56g

Saturated Fat

0.1%0.033g

0.56 gvs0.033 g

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

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75%1.2g

Omega 3

4.77%0.076g

1.2 gvs0.076 g

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

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1.3%0.22g

Omega 6

0.29%0.049g

0.22 gvs0.049 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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37.6%49g

Carbohydrate

42%54.4g

49 gvs54.4 g

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

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7.74%5.6g

Sugars

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

5.6 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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82.4%31.3g

Fiber

59.6%22.6g

31.3 gvs22.6 g

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

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69%38.7g

Protein

39.6%22g

38.7 gvs22 g

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

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Vitamins

Boiled Spinachvs California Red Kidney Beans

759%6835μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

6835 μgvs0 μg

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

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103%1.24mg

Vitamin B1

40%0.48mg

Thiamine

1.24 mgvs0.48 mg

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

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237%3.08mg

Vitamin B2

15.3%0.2mg

Riboflavin

3.08 mgvs0.2 mg

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

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40%6.4mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs1.87 mg

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

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38%1.9mg

Vitamin B5

14%0.71mg

Pantothenic acid

1.9 mgvs0.71 mg

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

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243%3.16mg

Vitamin B6

27.8%0.36mg

Pyridoxine

3.16 mgvs0.36 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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476%1904μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

1904 μgvs358 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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142%128mg

Vitamin C

4.55%4.1mg

Ascorbic acid

128 mgvs4.1 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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181%27mg

Vitamin E

Tocopherols and Tocotrienols

27 mgvsNA mg

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

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5365%6438μg

Vitamin K

Phytomenadione or phylloquinone

6438 μgvsNA μg

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

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Minerals

Boiled Spinachvs California Red Kidney Beans

177%1774mg

Calcium

17.7%177mg

1774 mgvs177 mg

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

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252%2.27mg

Copper

111%1mg

2.27 mgvs1 mg

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

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12.3%493μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

493 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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582%46.6mg

Iron

106%8.5mg

46.6 mgvs8.5 mg

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

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270%1135mg

Magnesium

34.6%145mg

1135 mgvs145 mg

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

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530%12mg

Manganese

39.5%0.91mg

12 mgvs0.91 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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104%730mg

Phosphorus

52.6%368mg

730 mgvs368 mg

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

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179%6078mg

Potassium

40%1355mg

6078 mgvs1355 mg

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

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35.6%19.6μg

Selenium

5.3%2.9μg

19.6 μgvs2.9 μg

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

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61%913mg

Sodium

0.67%10mg

913 mgvs10 mg

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

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90%9.9mg

Zinc

21%2.3mg

9.9 mgvs2.3 mg

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

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32%1190g

Water

0.29%10.7g

1190 gvs10.7 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 Boiled Spinach vs California Red Kidney Beans:

Boiled and Drained Spinach has more Vitamin A, 2.6 times more Vitamin B1, 15.5 times more Vitamin B2, 3.4 times more Vitamin B3, 2.7 times more Vitamin B5, 8.7 times more Vitamin B6, 5.3 times more Vitamin B9 and 31.2 times more Vitamin C than Raw California Red Kidney Beans.
Both Boiled and Drained Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Spinach vs California Red Kidney Beans:

Boiled and Drained Spinach has 10 times more Calcium, 2.3 times more Copper, 5.5 times more Iron, 7.8 times more Magnesium, 13.4 times more Manganese, 2 times more Phosphorus, 4.5 times more Potassium, 6.7 times more Selenium, 91.3 times more Sodium, 4.3 times more Zinc and 111.4 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Spinach has 14.9 times more Fat, 15.7 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Raw California Red Kidney Beans.
Both Boiled and Drained Spinach and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled SpinachVS Canned Spinach with Liquids and SaltCalifornia Red Kidney BeansVS Canned Spinach with Liquids and SaltBoiled SpinachVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled SpinachVS California Red Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Spinach or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: