Nutrient Comparison: Swiss Chard VS Canned Red Kidney Beans with Liquids per 14 oz
Compare the macro and micronutrient content in 14 oz of Swiss Chard versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Swiss Chard vs Canned Red Kidney Beans with Liquids:
- 14 ounces of Swiss Chard have more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6, 37.5 times more Vitamin C, 94.5 times more Vitamin E and 202.4 times more Vitamin K than Canned Red Kidney Beans with Liquids.
- While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.7 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Swiss Chard.
- Both Swiss Chard and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Raw Swiss Chard as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Swiss Chard vs Canned Red Kidney Beans with Liquids:
- 14 ounces of Swiss Chard have 1.8 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese and 1.5 times more Potassium than Canned Red Kidney Beans with Liquids.
- While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.3 times more Phosphorus and 1.7 times more Zinc than Raw Swiss Chard.
- Both Swiss Chard and Canned Red Kidney Beans with Liquids contain similar levels of Sodium and Water per 14 ounces.
- 14 ounces of Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Canned Red Kidney Beans Solids and Liquids contain 4.3 times more Energy, 7.3 times more Omega 3, 4 times more Carbohydrate, 1.7 times more Sugars, 2.7 times more Fiber and 2.9 times more Protein than Raw Swiss Chard.
- 14 ounces of Swiss Chard provide inadequate amounts of Energy and Omega 3
- Both Raw Swiss Chard as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.