Comparing Nutrients in 14 ounces Swiss Chard VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Swiss Chard	Red Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	5.32% 0.9g	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	187% 243g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Red 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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2745% 3294μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.94% 368g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Swiss Chard VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Swiss Chard versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Swiss Chard have more Vitamin A, 6.7 times more Vitamin C, 9 times more Vitamin E and 148.2 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 15.2 times more Vitamin B1, 2.4 times more Vitamin B2, 5.3 times more Vitamin B3, 4.5 times more Vitamin B5, 4 times more Vitamin B6 and 28.1 times more Vitamin B9 than Raw Swiss Chard.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Swiss Chard as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Swiss Chard have 17.8 times more Sodium and 7.9 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.6 times more Calcium, 3.9 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 3 times more Manganese, 8.8 times more Phosphorus, 3.6 times more Potassium, 3.6 times more Selenium and 7.8 times more Zinc than Raw Swiss Chard.
• 14 ounces of Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Red Kidney Beans contain 17.7 times more Energy, 51.1 times more Omega 3, 16.4 times more Carbohydrate, 1.9 times more Sugars, 9.5 times more Fiber and 12.5 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.