Nutrient Comparison: Canned Kidney Beans VS Boiled Swiss Chard with Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Boiled Swiss Chard with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Boiled Swiss Chard with Salt:
- 14 ounces of Canned Kidney Beans have 3.4 times more Vitamin B1 and 4 times more Vitamin B9 than Boiled Swiss Chard with Salt.
- While 14 oz of Boiled and Drained Swiss Chard with Salt contain 1.7 times more Vitamin B2, 15 times more Vitamin C, 94.5 times more Vitamin E and 79.8 times more Vitamin K than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
- 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
- Both Canned All Types Kidney Beans as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Kidney Beans vs Boiled Swiss Chard with Salt:
- 14 ounces of Canned Kidney Beans have 2.7 times more Phosphorus and 1.4 times more Zinc than Boiled Swiss Chard with Salt.
- While 14 oz of Boiled and Drained Swiss Chard with Salt contain 1.7 times more Calcium, 1.9 times more Iron, 3.2 times more Magnesium, 2 times more Manganese, 2.3 times more Potassium and 1.4 times more Sodium than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Boiled Swiss Chard with Salt contain similar levels of Copper and Water per 14 ounces.
- Both Canned All Types Kidney Beans as well as Boiled and Drained Swiss Chard with Salt lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Kidney Beans have 4.2 times more Energy, 3.5 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fiber and 2.8 times more Protein than Boiled Swiss Chard with Salt.
- 14 ounces of Boiled Swiss Chard with Salt provide inadequate amounts of Energy