Comparing Nutrients in 100 grams Mustard SpinachVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Mustard Spinach

32%

10%

58%

California Red Kidney Beans

29%

70%

100 g ▼

Macro Nutrients

Mustard Spinachvs California Red Kidney Beans

0.76%22kcal

Energy

11.4%330kcal

22 kcalvs330 kcal

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

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0.31%0.3g

Fat

0.26%0.25g

0.3 gvs0.25 g

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

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0.047%0.015g

Saturated Fat

0.11%0.036g

0.015 gvs0.036 g

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

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1.7%0.027g

Omega 3

5.25%0.084g

0.027 gvs0.084 g

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

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0.18%0.03g

Omega 6

0.32%0.054g

0.03 gvs0.054 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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3%3.9g

Carbohydrate

46%59.8g

3.9 gvs59.8 g

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

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Sugars

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

NA 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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7.37%2.8g

Fiber

65.5%25g

2.8 gvs25 g

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

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3.93%2.2g

Protein

43.5%24.4g

2.2 gvs24.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Mustard Spinachvs California Red Kidney Beans

55%495μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

495 μgvs0 μg

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

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5.67%0.068mg

Vitamin B1

44%0.53mg

Thiamine

0.068 mgvs0.53 mg

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

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7.15%0.093mg

Vitamin B2

17%0.22mg

Riboflavin

0.093 mgvs0.22 mg

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

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4.24%0.68mg

Vitamin B3

13%2.06mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs2.06 mg

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

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3.56%0.18mg

Vitamin B5

15.6%0.78mg

Pantothenic acid

0.18 mgvs0.78 mg

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

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11.8%0.15mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.15 mgvs0.4 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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39.8%159μg

Vitamin B9

99%394μg

Folates and Folic Acid

159 μgvs394 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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144%130mg

Vitamin C

5%4.5mg

Ascorbic acid

130 mgvs4.5 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mustard Spinachvs California Red Kidney Beans

21%210mg

Calcium

19.5%195mg

210 mgvs195 mg

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

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8.33%0.075mg

Copper

122%1.1mg

0.075 mgvs1.1 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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18.8%1.5mg

Iron

117%9.35mg

1.5 mgvs9.35 mg

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

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2.6%11mg

Magnesium

38%160mg

11 mgvs160 mg

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

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17.7%0.41mg

Manganese

43.5%1mg

0.41 mgvs1 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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4%28mg

Phosphorus

58%405mg

28 mgvs405 mg

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

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13.2%449mg

Potassium

44%1490mg

449 mgvs1490 mg

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

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1.45%0.8μg

Selenium

5.8%3.2μg

0.8 μgvs3.2 μg

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

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1.4%21mg

Sodium

0.73%11mg

21 mgvs11 mg

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

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1.55%0.17mg

Zinc

23%2.55mg

0.17 mgvs2.55 mg

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

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2.5%92g

Water

0.32%11.8g

92 gvs11.8 g

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

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Lets compare vitamin content per 100 grams of Mustard Spinach vs California Red Kidney Beans:

Raw Mustard Spinach has more Vitamin A and 28.9 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.8 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3, 4.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Mustard Spinach.
Both Raw Mustard Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Mustard Spinach vs California Red Kidney Beans:

Raw Mustard Spinach has 1.9 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 14.7 times more Copper, 6.2 times more Iron, 14.5 times more Magnesium, 2.5 times more Manganese, 14.5 times more Phosphorus, 3.3 times more Potassium, 4 times more Selenium and 15 times more Zinc than Raw Mustard Spinach.
Both Raw Mustard Spinach and Raw California Red Kidney Beans have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw California Red Kidney Beans contain 15 times more Energy, 3.1 times more Omega 3, 15.3 times more Carbohydrate, 8.9 times more Fiber and 11.1 times more Protein than Raw Mustard Spinach.
Both Raw Mustard Spinach as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Mustard SpinachVS Boiled Mustard SpinachCalifornia Red Kidney BeansVS Boiled Mustard SpinachMustard SpinachVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 grams Mustard SpinachVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: