Comparing Nutrients in 1 kilogram Boiled Swiss Chard VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Swiss Chard	Canned Kidney Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	112% 145g	130g per day for Men 19-50 years
Sugars	15% 11g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	113% 43g	38g per day for Men 19-50 years
Protein	33.6% 19g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	340% 3060μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	57% 0.74mg	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	22.5% 90μg	90% 360μg	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	200% 180mg	13.3% 12mg	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	126% 19mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2728% 3273μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	58% 580mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	150% 1.35mg	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	283% 22.6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	73% 1.68mg	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	47% 330mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	161% 5490mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	119% 1790mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25% 927g	21% 780g	3700g per day for Men 19-50 years

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

• Boiled and Drained Swiss Chard have 1.7 times more Vitamin B2, 15 times more Vitamin C, 94.5 times more Vitamin E and 79.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Vitamin B1 and 4 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Canned All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Swiss Chard as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Swiss Chard have 1.7 times more Calcium, 1.2 times more Copper, 1.9 times more Iron, 3.2 times more Magnesium, 2 times more Manganese and 2.3 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Phosphorus, 1.7 times more Sodium and 1.4 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Canned All Types Kidney Beans have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans contain 4.2 times more Energy, 27.3 times more Omega 3, 3.5 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fiber and 2.8 times more Protein than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.