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

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Swiss Chard	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	6.55% 190kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	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	42% 16g	195% 74g	38g per day for Men 19-50 years
Protein	32% 18g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Boiled 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	33.3% 0.4mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	35% 140μg	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	333% 300mg	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	6917% 8300μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	51% 510mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	269% 2.42mg	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	225% 18mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	207% 4.77mg	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	65.7% 460mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	142% 2130mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	25% 927g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Swiss Chard has more Vitamin A, 1.6 times more Vitamin B2, 25 times more Vitamin C, 63 times more Vitamin E and 98.8 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 9.3 times more Vitamin B9 than Raw Swiss Chard.
• Both Swiss Chard and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Swiss Chard as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Swiss Chard has 1.8 times more Calcium, 1.8 times more Magnesium, 106.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.4 times more Copper, 1.6 times more Iron, 1.3 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Selenium and 3 times more Zinc than Raw Swiss Chard.
• Both Swiss Chard and Boiled Red Kidney Beans contain similar levels of Potassium per one kilogram.
• 1 kilogram of Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 6.7 times more Energy, 24 times more Omega 3, 6.1 times more Carbohydrate, 4.6 times more Fiber and 4.8 times more Protein than Raw Swiss Chard.
• 1 kilogram of Swiss Chard provide inadequate amounts of Energy and Omega 3
• Both Raw Swiss Chard as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.