Comparing Nutrients in 7 ounces Canned Spinach with LiquidsVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

California Red Kidney Beans

29%

70%

7 oz ▼

Macro Nutrients

Canned Spinach with Liquidsvs California Red Kidney Beans

1.3%37.7kcal

Energy

22.6%655kcal

37.7 kcalvs655 kcal

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

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0.76%0.73g

Fat

0.51%0.5g

0.73 gvs0.5 g

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

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0.37%0.12g

Saturated Fat

0.22%0.071g

0.12 gvs0.071 g

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

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15%0.24g

Omega 3

10.4%0.17g

0.24 gvs0.17 g

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

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0.27%0.046g

Omega 6

0.63%0.11g

0.046 gvs0.11 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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4.46%5.8g

Carbohydrate

91%119g

5.8 gvs119 g

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

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0.9%0.65g

Sugars

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

0.65 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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11.5%4.37g

Fiber

130%49.4g

4.37 gvs49.4 g

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

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7.48%4.2g

Protein

86.4%48.4g

4.2 gvs48.4 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

89%802μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

802 μgvs0 μg

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

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2.98%0.036mg

Vitamin B1

87.5%1.05mg

Thiamine

0.036 mgvs1.05 mg

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

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16%0.21mg

Vitamin B2

33.4%0.43mg

Riboflavin

0.21 mgvs0.43 mg

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

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3.36%0.54mg

Vitamin B3

25.5%4.1mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs4.1 mg

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

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1.5%0.075mg

Vitamin B5

31%1.55mg

Pantothenic acid

0.075 mgvs1.55 mg

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

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12.2%0.16mg

Vitamin B6

60.6%0.79mg

Pyridoxine

0.16 mgvs0.79 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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28.8%115μg

Vitamin B9

195%782μg

Folates and Folic Acid

115 μgvs782 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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29.8%26.8mg

Vitamin C

9.92%8.93mg

Ascorbic acid

26.8 mgvs8.93 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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21%3.18mg

Vitamin E

Tocopherols and Tocotrienols

3.18 mgvsNA mg

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

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630%756μg

Vitamin K

Phytomenadione or phylloquinone

756 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

16.5%165mg

Calcium

38.7%387mg

165 mgvs387 mg

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

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25.6%0.23mg

Copper

243%2.2mg

0.23 mgvs2.2 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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39%3.14mg

Iron

232%18.6mg

3.14 mgvs18.6 mg

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

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26.5%111mg

Magnesium

75.6%318mg

111 mgvs318 mg

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

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42.5%0.98mg

Manganese

86.3%2mg

0.98 mgvs2 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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9.07%63.5mg

Phosphorus

115%804mg

63.5 mgvs804 mg

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

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13.4%456mg

Potassium

87%2957mg

456 mgvs2957 mg

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

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4.33%2.4μg

Selenium

11.5%6.35μg

2.4 μgvs6.35 μg

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

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9.92%149mg

Sodium

1.46%22mg

149 mgvs22 mg

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

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7.58%0.83mg

Zinc

46%5.06mg

0.83 mgvs5.06 mg

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

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5%185g

Water

0.63%23.3g

185 gvs23.3 g

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

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Lets compare vitamin content per 7 ounces of Canned Spinach with Liquids vs California Red Kidney Beans:

Canned Spinach Solids and Liquids have more Vitamin A and 3 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 29.4 times more Vitamin B1, 2.1 times more Vitamin B2, 7.6 times more Vitamin B3, 20.5 times more Vitamin B5, 5 times more Vitamin B6 and 6.8 times more Vitamin B9 than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Raw California Red 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 California Red Kidney Beans:

Canned Spinach Solids and Liquids have 6.8 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.3 times more Calcium, 9.5 times more Copper, 5.9 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 12.7 times more Phosphorus, 6.5 times more Potassium, 2.7 times more Selenium and 6.1 times more Zinc than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

Canned Spinach Solids and Liquids have 1.5 times more Omega 3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 17.4 times more Energy, 20.5 times more Carbohydrate, 11.3 times more Fiber and 11.5 times more Protein than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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 7 ounces Canned Spinach with LiquidsVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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