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Comparing Nutrients in 7 ounces Canned SpinachVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Canned Spinach
38%
15%
47%
Boiled Kidney Beans
27%
3%
70%
7 oz ▼

Macro Nutrients

1.57%45.6kcal
Energy
8.7%252kcal
45.6 kcalvs252 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.02%0.99g
Fat
1.02%0.99g
0.99 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
0.45%0.14g
0.16 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22%0.35g
Omega 3
21%0.34g
0.35 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.39%0.065g
Omega 6
1.26%0.21g
0.065 gvs0.21 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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5.2%6.75g
Carbohydrate
35%45.2g
6.75 gvs45.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.79g
Sugars
0.88%0.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.79 gvs0.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.5%4.76g
Fiber
33.4%12.7g
4.76 gvs12.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
9.96%5.58g
Protein
30.7%17.2g
5.58 gvs17.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

108%972μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
972 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.65%0.032mg
Vitamin B1
26.5%0.32mg
Thiamine
0.032 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B2
8.85%0.12mg
Riboflavin
0.27 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.8%0.77mg
Vitamin B3
7.17%1.15mg
Niacin, nicotinic acid, niacinamide
0.77 mgvs1.15 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
1.87%0.093mg
Vitamin B5
8.73%0.44mg
Pantothenic acid
0.093 mgvs0.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.3%0.2mg
Vitamin B6
18.3%0.24mg
Pyridoxine
0.2 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.6%194μg
Vitamin B9
64.5%258μg
Folates and Folic Acid
194 μgvs258 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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31.5%28.4mg
Vitamin C
2.65%2.4mg
Ascorbic acid
28.4 mgvs2.4 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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25.7%3.85mg
Vitamin E
0.4%0.06mg
Tocopherols and Tocotrienols
3.85 mgvs0.06 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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763%916μg
Vitamin K
14%16.7μg
Phytomenadione or phylloquinone
916 μgvs16.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

25.2%252mg
Calcium
6.95%69.5mg
252 mgvs69.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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39.7%0.36mg
Copper
47.6%0.43mg
0.36 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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
57%4.56mg
Iron
55%4.4mg
4.56 mgvs4.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%151mg
Magnesium
20%83.3mg
151 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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51.5%1.2mg
Manganese
37%0.85mg
1.2 mgvs0.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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12.5%87.3mg
Phosphorus
39%274mg
87.3 mgvs274 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
20%687mg
Potassium
23.6%804mg
687 mgvs804 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg
Selenium
3.97%2.2μg
2.78 μgvs2.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
42.6%639mg
Sodium
0.13%2mg
639 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.3%0.91mg
Zinc
18%2mg
0.91 mgvs2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.92%182g
Water
3.6%133g
182 gvs133 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 vs Boiled Kidney Beans:
Comparing minerals per 7 ounces for Canned Spinach vs Boiled Kidney Beans:
Comparison of macro-nutrients per 7 ounces:



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