Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Swiss Chard per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Boiled Swiss Chard:
- 14 ounces of Canned Red Kidney Beans with Liquids have 3.1 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.6 times more Vitamin B9 than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 22.5 times more Vitamin C, 94.5 times more Vitamin E and 79.8 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Boiled Swiss Chard provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Boiled Swiss Chard:
- 14 ounces of Canned Red Kidney Beans with Liquids have 3.2 times more Phosphorus, 1.2 times more Selenium, 1.4 times more Sodium and 1.9 times more Zinc than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 2 times more Calcium, 1.8 times more Iron, 2.9 times more Magnesium and 2.1 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Boiled Swiss Chard contain similar levels of Copper, Manganese and Water per 14 ounces.
- 14 ounces of Boiled Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Red Kidney Beans with Liquids have 4.1 times more Energy, 17 times more Omega 3, 3.6 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fiber and 2.8 times more Protein than Boiled Swiss Chard.
- 14 ounces of Boiled Swiss Chard provide inadequate amounts of Energy and Omega 3
- Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 6 in 14 ounces.