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Comparing Nutrients in 100 grams Boiled SpinachVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Boiled Spinach
41%
8%
51%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

0.79%23kcal
Energy
4.38%127kcal
23 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.27%0.26g
Fat
0.52%0.5g
0.26 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.043g
Saturated Fat
0.23%0.073g
0.043 gvs0.073 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.75%0.092g
Omega 3
10.6%0.17g
0.092 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.1%0.017g
Omega 6
0.64%0.11g
0.017 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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2.9%3.75g
Carbohydrate
17.5%23g
3.75 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.59%0.43g
Sugars
0.44%0.32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.43 gvs0.32 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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6.3%2.4g
Fiber
17%6.4g
2.4 gvs6.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
5.3%2.97g
Protein
15.5%8.67g
2.97 gvs8.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

58.2%524μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
524 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.9%0.095mg
Vitamin B1
13.3%0.16mg
Thiamine
0.095 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.24mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.24 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.06%0.49mg
Vitamin B3
3.6%0.58mg
Niacin, nicotinic acid, niacinamide
0.49 mgvs0.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.9%0.15mg
Vitamin B5
4.4%0.22mg
Pantothenic acid
0.15 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.6%0.24mg
Vitamin B6
9.23%0.12mg
Pyridoxine
0.24 mgvs0.12 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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36.5%146μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
146 μgvs130 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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11%9.8mg
Vitamin C
1.33%1.2mg
Ascorbic acid
9.8 mgvs1.2 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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14%2.08mg
Vitamin E
0.2%0.03mg
Tocopherols and Tocotrienols
2.08 mgvs0.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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411%494μg
Vitamin K
7%8.4μg
Phytomenadione or phylloquinone
494 μgvs8.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13.6%136mg
Calcium
3.5%35mg
136 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.3%0.17mg
Copper
24%0.22mg
0.17 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.95%37.8μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
37.8 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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44.6%3.57mg
Iron
27.8%2.22mg
3.57 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.7%87mg
Magnesium
10%42mg
87 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.7%0.94mg
Manganese
18.7%0.43mg
0.94 mgvs0.43 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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8%56mg
Phosphorus
19.7%138mg
56 mgvs138 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.7%466mg
Potassium
12%405mg
466 mgvs405 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.73%1.5μg
Selenium
2%1.1μg
1.5 μgvs1.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.67%70mg
Sodium
0.067%1mg
70 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.9%0.76mg
Zinc
9.1%1mg
0.76 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.47%91g
Water
1.8%67g
91 gvs67 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 Boiled Spinach vs Boiled Kidney Beans:
Comparing minerals per 100 grams for Boiled Spinach vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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