Comparing Nutrients in 100 calories Canned Kidney Beans VS Boiled Swiss Chard

Weight per 100 calories

• Canned Kidney Beans: 119g
• Boiled Swiss Chard: 500g

Canned Kidney Beans have 4.2 times more energy per 100g than Boiled Swiss Chard. It has average energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Boiled Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Canned Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	16% 20.7g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	7.6% 5.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	NA	170% 1530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.7% 43μg	11.3% 45μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	100% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	63% 9.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	1364% 1637μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17.4% 1.4mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.3% 107mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	80.7% 2745mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	2.5% 93g	12.5% 463g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Boiled Swiss Chard:

• Boiled and Drained Swiss Chard contain 7.1 times more Vitamin B2, 3.7 times more Vitamin B3, 5 times more Vitamin B5, 4.8 times more Vitamin B6, 63 times more Vitamin C, 396.9 times more Vitamin E and 335.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Swiss Chard have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Boiled Swiss Chard:

• Boiled and Drained Swiss Chard contain 7.2 times more Calcium, 5.1 times more Copper, 8.1 times more Iron, 13.4 times more Magnesium, 8.4 times more Manganese, 1.5 times more Phosphorus, 9.7 times more Potassium, 4.2 times more Selenium, 2.5 times more Sodium, 3 times more Zinc and 5 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have 6.5 times more Omega 3 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 2.5 times more Sugars, 2.1 times more Fiber and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Swiss Chard have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.