Lets compare vitamin content per 7 ounces of Canned Spinach vs Boiled California Red Kidney Beans:
Canned Spinach, Solids with Salt have more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 11.9 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 8.1 times more Vitamin B1, 1.4 times more Vitamin B3 and 4.7 times more Vitamin B5 than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 7 oz.
Both Canned Spinach, Solids with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Canned Spinach vs Boiled California Red Kidney Beans:
Canned Spinach, Solids with Salt have 1.9 times more Calcium, 1.6 times more Magnesium, 1.9 times more Manganese, 80.5 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.6 times more Copper, 1.3 times more Iron, 3.1 times more Phosphorus and 1.9 times more Zinc than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Boiled California Red Kidney Beans have similar amounts of Potassium and Selenium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Canned Spinach, Solids with Salt have 5.6 times more Omega 3 than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 5.4 times more Energy, 6.6 times more Carbohydrate, 3.9 times more Fiber and 3.2 times more Protein than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.