Comparing Nutrients in 14 ounces California Red Kidney Beans VS Boiled Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	California Red Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	45% 1310kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	6.02% 4.37g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	260% 99g	22% 8.33g	38g per day for Men 19-50 years
Protein	173% 97g	13.3% 7.46g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	26% 0.34mg	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	391% 1564μg	8.93% 35.7μg	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	20% 18mg	79.4% 71.4mg	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	NA	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1083% 1299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	77.4% 774mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	72% 0.65mg	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	464% 37mg	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	57.6% 1.33mg	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	230% 1607mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	47.4% 710mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.94% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Boiled Swiss Chard:

• Raw California Red Kidney Beans have 15.6 times more Vitamin B1, 2.5 times more Vitamin B2, 5.7 times more Vitamin B3, 4.8 times more Vitamin B5, 4.7 times more Vitamin B6 and 43.8 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain more Vitamin A and 4 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Boiled Swiss Chard:

• Raw California Red Kidney Beans have 3.4 times more Calcium, 6.7 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 12.3 times more Phosphorus, 2.7 times more Potassium, 3.6 times more Selenium and 7.7 times more Zinc than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 16.3 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 16.5 times more Energy, 28 times more Omega 3, 14.5 times more Carbohydrate, 11.9 times more Fiber and 13 times more Protein than Boiled and Drained Swiss Chard.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.