Comparing Nutrients in 500 calories Boiled New Zealand SpinachVS Boiled Kidney Beans

Weight per 500 calories

Boiled New Zealand Spinach

4167g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 10.6 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is average in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Which food has more nutrients per 500 calories - Boiled New Zealand Spinach or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled New Zealand Spinach

34%

10%

56%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Boiled New Zealand Spinachvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

7.3%7.1g

Fat

2.03%1.97g

7.1 gvs1.97 g

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

Find Vegetables rich in Fat

3.5%1.13g

Saturated Fat

0.9%0.29g

1.13 gvs0.29 g

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

Find Vegetables rich in Saturated Fat

146%2.33g

Omega 3

42%0.67g

2.33 gvs0.67 g

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

Find Vegetables rich in Omega 3

2.7%0.46g

Omega 6

2.5%0.43g

0.46 gvs0.43 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

68.3%88.8g

Carbohydrate

69%89.8g

88.8 gvs89.8 g

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

Find Vegetables rich in Carbohydrate

14.4%10.4g

Sugars

1.74%1.26g

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

10.4 gvs1.26 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

154%58.3g

Fiber

66.3%25g

58.3 gvs25 g

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

Find Vegetables rich in Fiber

97%54g

Protein

61%34g

54 gvs34 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled 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

104%1.25mg

Vitamin B1

52.5%0.63mg

Thiamine

1.25 mgvs0.63 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

343%4.46mg

Vitamin B2

17.6%0.23mg

Riboflavin

4.46 mgvs0.23 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

102%16.3mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

16.3 mgvs2.28 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

213%10.7mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

10.7 mgvs0.87 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

760%9.88mg

Vitamin B6

36.3%0.47mg

Pyridoxine

9.88 mgvs0.47 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

83.3%333μg

Vitamin B9

128%512μg

Folates and Folic Acid

333 μgvs512 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

741%667mg

Vitamin C

5.25%4.72mg

Ascorbic acid

667 mgvs4.72 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

342%51.3mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

51.3 mgvs0.12 mg

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

Find Vegetables rich in Vitamin E

10139%12167μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

12167 μgvs33 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled New Zealand Spinachvs Boiled Kidney Beans

200%2000mg

Calcium

13.8%138mg

2000 mgvs138 mg

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

Find Vegetables rich in Calcium

356%3.2mg

Copper

94%0.85mg

3.2 mgvs0.85 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

344%27.5mg

Iron

109%8.74mg

27.5 mgvs8.74 mg

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

Find Vegetables rich in Iron

317%1333mg

Magnesium

39.4%165mg

1333 mgvs165 mg

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

Find Vegetables rich in Magnesium

953%22mg

Manganese

73.6%1.7mg

22 mgvs1.7 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

131%917mg

Phosphorus

77.6%543mg

917 mgvs543 mg

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

Find Vegetables rich in Phosphorus

125%4250mg

Potassium

47%1594mg

4250 mgvs1594 mg

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

Find Vegetables rich in Potassium

68%37.5μg

Selenium

7.87%4.33μg

37.5 μgvs4.33 μg

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

Find Vegetables rich in Selenium

297%4458mg

Sodium

0.26%3.94mg

4458 mgvs3.94 mg

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

Find Vegetables rich in Sodium

117%13mg

Zinc

35.8%3.94mg

13 mgvs3.94 mg

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

Find Vegetables rich in Zinc

107%3950g

Water

7.12%264g

3950 gvs264 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Boiled New Zealand Spinach vs Boiled Kidney Beans:

Boiled and Drained New Zealand Spinach has 2 times more Vitamin B1, 19.5 times more Vitamin B2, 7.1 times more Vitamin B3, 12.3 times more Vitamin B5, 20.9 times more Vitamin B6, 141.1 times more Vitamin C, 433.9 times more Vitamin E and 367.9 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
Both Boiled and Drained New Zealand Spinach as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled New Zealand Spinach vs Boiled Kidney Beans:

Boiled and Drained New Zealand Spinach has 14.5 times more Calcium, 3.8 times more Copper, 3.1 times more Iron, 8.1 times more Magnesium, 12.9 times more Manganese, 1.7 times more Phosphorus, 2.7 times more Potassium, 8.7 times more Selenium, 1132.4 times more Sodium, 3.3 times more Zinc and 15 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained New Zealand Spinach has 3.6 times more Fat, 3.5 times more Omega 3, 8.3 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
Both Boiled and Drained New Zealand Spinach and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained New Zealand Spinach as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled New Zealand SpinachVS OkraBoiled Kidney BeansVS OkraBoiled New Zealand SpinachVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled New Zealand SpinachVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled New Zealand Spinach or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: