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

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Swiss Chard	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	6.35% 1.08g	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	175% 228g	130g per day for Men 19-50 years
Sugars	15% 11g	4.4% 3.2g	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	55.3% 21g	168% 64g	38g per day for Men 19-50 years
Protein	33.6% 19g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	340% 3060μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2728% 3273μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	58% 580mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	161% 5490mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	119% 1790mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	25% 927g	18% 669g	3700g per day for Men 19-50 years

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

• Boiled and Drained Swiss Chard have more Vitamin A, 1.5 times more Vitamin B2, 15 times more Vitamin C, 63 times more Vitamin E and 39 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.7 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 14.4 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Boiled 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 Boiled Kidney Beans:

• Boiled and Drained Swiss Chard have 1.7 times more Calcium, 2 times more Magnesium, 1.4 times more Potassium, 179 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Copper, 1.3 times more Manganese, 4.2 times more Phosphorus and 3 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Boiled All Types Kidney Beans have similar amounts of Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Swiss Chard have 3.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.4 times more Energy, 56.7 times more Omega 3, 5.5 times more Carbohydrate, 3 times more Fiber and 4.6 times more Protein than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.