Nutrient Comparison: Boiled Swiss Chard with Salt VS Boiled Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Swiss Chard with Salt versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Swiss Chard with Salt vs Boiled Red Kidney Beans:
- 14 ounces of Boiled Swiss Chard with Salt have more Vitamin A, 1.5 times more Vitamin B2, 15 times more Vitamin C, 63 times more Vitamin E and 39 times more Vitamin K than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 4.7 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 14.4 times more Vitamin B9 than Boiled and Drained Swiss Chard with Salt.
- 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Boiled and Drained Swiss Chard with Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Swiss Chard with Salt vs Boiled Red Kidney Beans:
- 14 ounces of Boiled Swiss Chard with Salt have 2.1 times more Calcium, 1.9 times more Magnesium, 1.4 times more Potassium, 207.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
- While 14 oz of Boiled Red Kidney Beans contain 1.5 times more Copper, 1.3 times more Iron, 1.4 times more Manganese, 4.3 times more Phosphorus, 1.3 times more Selenium and 3.2 times more Zinc than Boiled and Drained Swiss Chard with Salt.
- 14 ounces of Boiled Swiss Chard with Salt lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Boiled Red Kidney Beans contain 6.4 times more Energy, 5.5 times more Carbohydrate, 3.5 times more Fiber and 4.6 times more Protein than Boiled and Drained Swiss Chard with Salt.
- 14 ounces of Boiled Swiss Chard with Salt provide inadequate amounts of Energy