Lets compare vitamin content per 7 ounces of Canned Spinach with Liquids vs Boiled Kidney Beans:
Canned Spinach Solids and Liquids have more Vitamin A, 1.8 times more Vitamin B2, 11.3 times more Vitamin C, 53.3 times more Vitamin E and 45.3 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 8.9 times more Vitamin B1, 2.1 times more Vitamin B3, 5.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.2 times more Vitamin B9 than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Canned Spinach with Liquids vs Boiled Kidney Beans:
Canned Spinach Solids and Liquids have 2.4 times more Calcium, 1.3 times more Magnesium, 75 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.9 times more Copper, 1.4 times more Iron, 4.3 times more Phosphorus, 1.8 times more Potassium and 2.4 times more Zinc than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Manganese and Selenium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled All Types Kidney Beans contain 6.7 times more Energy, 1.4 times more Omega 3, 7.8 times more Carbohydrate, 2.9 times more Fiber and 4.1 times more Protein than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.