Comparing Nutrients in 1 kilogram Swiss Chard VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Swiss Chard	Red Kidney Beans	Recommended Dietary Allowance
Energy	6.55% 190kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	13.4% 2.28g	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	471% 613g	130g per day for Men 19-50 years
Sugars	15% 11g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	32% 18g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6917% 8300μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Red Kidney Beans	Recommended Dietary Allowance
Calcium	51% 510mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	142% 2130mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	25% 927g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Swiss Chard versus 1 kg of 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 Red Kidney Beans:

• 1 kilogram of Swiss Chard has more Vitamin A, 6.7 times more Vitamin C, 9 times more Vitamin E and 148.2 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 15.2 times more Vitamin B1, 2.4 times more Vitamin B2, 5.3 times more Vitamin B3, 4.5 times more Vitamin B5, 4 times more Vitamin B6 and 28.1 times more Vitamin B9 than Raw Swiss Chard.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Swiss Chard as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Swiss Chard has 17.8 times more Sodium and 7.9 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.6 times more Calcium, 3.9 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 3 times more Manganese, 8.8 times more Phosphorus, 3.6 times more Potassium, 3.6 times more Selenium and 7.8 times more Zinc than Raw Swiss Chard.
• 1 kilogram of Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 17.7 times more Energy, 51.1 times more Omega 3, 16.4 times more Carbohydrate, 1.9 times more Sugars, 9.5 times more Fiber and 12.5 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.