Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Boiled California Red Kidney Beans	Swiss Chard	Recommended Dietary Allowance
Energy	42.8% 1240kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	245% 93g	42% 16g	38g per day for Men 19-50 years
Protein	163% 91g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	340% 3060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	76% 0.99mg	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	185% 740μg	35% 140μg	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	13.3% 12mg	333% 300mg	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	NA	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6917% 8300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Swiss Chard	Recommended Dietary Allowance
Calcium	66% 660mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	199% 1.8mg	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	373% 30mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	159% 3.66mg	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	196% 1370mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	142% 2130mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	18% 669g	25% 927g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Swiss Chard per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Swiss Chard:

• 1 kilogram of Boiled California Red Kidney Beans has 3.2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.3 times more Vitamin B9 than Swiss Chard.
• While 1 kg of Raw Swiss Chard contains more Vitamin A, 1.5 times more Vitamin B2 and 25 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Swiss Chard provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Swiss Chard:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 3 times more Phosphorus, 1.3 times more Selenium and 2.4 times more Zinc than Swiss Chard.
• While 1 kg of Raw Swiss Chard contains 1.7 times more Magnesium, 53.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Swiss Chard contain similar levels of Manganese and Potassium per one kilogram.
• 1 kilogram of Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 6.5 times more Energy, 4.6 times more Omega 3, 6 times more Carbohydrate, 5.8 times more Fiber and 5.1 times more Protein than Swiss Chard.
• 1 kilogram of Swiss Chard provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Swiss Chard provide inadequate amounts of Omega 6 in one kilogram.