Comparing Nutrients in 14 ounces Swiss Chard VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Swiss Chard	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	69.6% 90g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	1.75% 1.27g	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	16.7% 6.35g	67% 25.4g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	135% 1214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	36.6% 0.48mg	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	14% 55.6μg	129% 516μg	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	132% 119mg	5.3% 4.76mg	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	50% 7.5mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2745% 3294μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	95% 0.86mg	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	89.3% 7.14mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	74.2% 1.7mg	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	26% 183mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.94% 368g	7.2% 266g	3700g per day for Men 19-50 years

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

• Raw Swiss Chard have more Vitamin A, 1.6 times more Vitamin B2, 25 times more Vitamin C, 63 times more Vitamin E and 98.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 9.3 times more Vitamin B9 than Raw Swiss Chard.
• Both Raw Swiss Chard and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Swiss Chard as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Swiss Chard have 1.5 times more Calcium, 1.9 times more Magnesium, 213 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Phosphorus and 2.8 times more Zinc than Raw Swiss Chard.
• Both Raw Swiss Chard and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Manganese, Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Swiss Chard have 3.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Energy, 24.3 times more Omega 3, 6.1 times more Carbohydrate, 4 times more Fiber and 4.8 times more Protein than Raw Swiss Chard.
• Both Raw Swiss Chard as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.