Nutrient Comparison: Boiled California Red Kidney Beans VS Swiss Chard per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Swiss Chard:
- 14 ounces of Boiled California Red Kidney Beans have 3.2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.3 times more Vitamin B9 than Swiss Chard.
- While 14 oz of Raw Swiss Chard contain more Vitamin A, 1.5 times more Vitamin B2 and 25 times more Vitamin C than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Swiss Chard provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- Both Boiled California Red Kidney Beans as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Swiss Chard:
- 14 ounces of Boiled California Red Kidney Beans have 1.3 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 3 times more Phosphorus, 1.3 times more Selenium and 2.4 times more Zinc than Swiss Chard.
- While 14 oz of Raw Swiss Chard contain 1.7 times more Magnesium, 53.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Swiss Chard contain similar levels of Manganese and Potassium per 14 ounces.
- 14 ounces of Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled California Red Kidney Beans have 6.5 times more Energy, 4.6 times more Omega 3, 6 times more Carbohydrate, 5.8 times more Fiber and 5.1 times more Protein than Swiss Chard.
- 14 ounces of Swiss Chard provide inadequate amounts of Energy and Omega 3
- Both Boiled California Red Kidney Beans as well as Raw Swiss Chard provide inadequate amounts of Omega 6 in 14 ounces.