Comparing Nutrients in 500 calories Canned Spinach with LiquidsVS California Red Kidney Beans

Weight per 500 calories

Canned Spinach with Liquids

2632g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 17.4 times more energy per unit of mass than Canned Spinach Solids and Liquids, which is high in comparison to other foods. Canned Spinach with Liquids having very low energy density.

Which food has more nutrients per 500 calories - Canned Spinach with Liquids or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Canned Spinach with Liquidsvs California Red Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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10%9.74g

Fat

0.39%0.38g

9.74 gvs0.38 g

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

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4.93%1.58g

Saturated Fat

0.17%0.055g

1.58 gvs0.055 g

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

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201%3.2g

Omega 3

7.95%0.13g

3.2 gvs0.13 g

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

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3.56%0.61g

Omega 6

0.48%0.082g

0.61 gvs0.082 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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59%77g

Carbohydrate

69.7%91g

77 gvs91 g

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

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12%8.7g

Sugars

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

8.7 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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152%58g

Fiber

99%37.7g

58 gvs37.7 g

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

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99%55.5g

Protein

66%37g

55.5 gvs37 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

1181%10632μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10632 μgvs0 μg

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

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39.5%0.47mg

Vitamin B1

66.8%0.8mg

Thiamine

0.47 mgvs0.8 mg

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

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215%2.8mg

Vitamin B2

25.5%0.33mg

Riboflavin

2.8 mgvs0.33 mg

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

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44.6%7.13mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

7.13 mgvs3.12 mg

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

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20%1mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

1 mgvs1.2 mg

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

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162%2.1mg

Vitamin B6

46.3%0.6mg

Pyridoxine

2.1 mgvs0.6 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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382%1526μg

Vitamin B9

149%597μg

Folates and Folic Acid

1526 μgvs597 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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395%355mg

Vitamin C

7.58%6.8mg

Ascorbic acid

355 mgvs6.8 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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281%42mg

Vitamin E

Tocopherols and Tocotrienols

42 mgvsNA mg

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

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8351%10021μg

Vitamin K

Phytomenadione or phylloquinone

10021 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

218%2184mg

Calcium

29.5%295mg

2184 mgvs295 mg

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

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339%3.05mg

Copper

185%1.67mg

3.05 mgvs1.67 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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520%41.6mg

Iron

177%14mg

41.6 mgvs14 mg

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

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351%1474mg

Magnesium

57.7%242mg

1474 mgvs242 mg

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

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564%13mg

Manganese

66%1.5mg

13 mgvs1.5 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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120%842mg

Phosphorus

87.7%614mg

842 mgvs614 mg

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

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178%6053mg

Potassium

66.4%2258mg

6053 mgvs2258 mg

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

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57.4%31.6μg

Selenium

8.8%4.85μg

31.6 μgvs4.85 μg

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

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132%1974mg

Sodium

1.1%16.7mg

1974 mgvs16.7 mg

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

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100%11mg

Zinc

35%3.86mg

11 mgvs3.86 mg

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

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66.3%2453g

Water

0.48%18g

2453 gvs18 g

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

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Lets compare vitamin content per 500 calories of Canned Spinach with Liquids vs California Red Kidney Beans:

Canned Spinach Solids and Liquids have more Vitamin A, 8.4 times more Vitamin B2, 2.3 times more Vitamin B3, 3.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 52.1 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.7 times more Vitamin B1 than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
Both Canned Spinach Solids and Liquids as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Spinach with Liquids vs California Red Kidney Beans:

Canned Spinach Solids and Liquids have 7.4 times more Calcium, 1.8 times more Copper, 2.9 times more Iron, 6.1 times more Magnesium, 8.6 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Potassium, 6.5 times more Selenium, 118.4 times more Sodium, 2.9 times more Zinc and 137.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Canned Spinach Solids and Liquids have 25.7 times more Fat, 25.2 times more Omega 3, 1.5 times more Fiber and 1.5 times more Protein than Raw California Red Kidney Beans.
Both Canned Spinach Solids and Liquids and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Canned Spinach Solids and Liquids as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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 500 calories Canned Spinach with LiquidsVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Spinach with Liquids or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: