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

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Swiss Chard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1.18% 0.2g	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	172% 224g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	245% 93g	38g per day for Men 19-50 years
Protein	33.6% 19g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Boiled California Red 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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2728% 3273μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	58% 580mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	161% 5490mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	119% 1790mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	25% 927g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Swiss Chard has more Vitamin A, 1.4 times more Vitamin B2 and 15 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 8.2 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Boiled California Red Kidney Beans 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 and Drained Swiss Chard as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Swiss Chard has 1.8 times more Magnesium, 1.3 times more Potassium, 44.8 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Copper, 1.3 times more Iron, 4.2 times more Phosphorus, 1.3 times more Selenium and 2.6 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Boiled California Red Kidney Beans contain similar levels of Calcium and Manganese per one kilogram.
• 1 kilogram of Boiled Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 6.2 times more Energy, 10.7 times more Omega 3, 5.4 times more Carbohydrate, 4.4 times more Fiber and 4.9 times more Protein than Boiled and Drained Swiss Chard.
• 1 kilogram of Boiled Swiss Chard provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Swiss Chard as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.