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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Red Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	52.7% 1529kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	13% 9.53g	6.9% 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	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	181% 69g	25% 9.53g	38g per day for Men 19-50 years
Protein	182% 102g	15.2% 8.53g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	154% 1388μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	29.7% 0.39mg	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	447% 1787μg	10.2% 41μg	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	22.7% 20.4mg	91% 81.6mg	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	6.35% 0.95mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	1237% 1485μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	37.6% 376mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	82% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	66% 1.5mg	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	263% 1842mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	73.2% 2490mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	54% 812mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.4% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Kidney Beans has 17.9 times more Vitamin B1, 2.5 times more Vitamin B2, 5.9 times more Vitamin B3, 4.8 times more Vitamin B5, 4.7 times more Vitamin B6 and 43.8 times more Vitamin B9 than Boiled Swiss Chard.
• While 1 lb of Boiled and Drained Swiss Chard contains more Vitamin A, 4 times more Vitamin C, 9 times more Vitamin E and 58.4 times more Vitamin K than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 1.4 times more Calcium, 4.3 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 12.3 times more Phosphorus, 2.5 times more Potassium, 3.6 times more Selenium and 8.5 times more Zinc than Boiled Swiss Chard.
• While 1 lb of Boiled and Drained Swiss Chard contains 14.9 times more Sodium and 7.9 times more Water than Raw Red Kidney Beans.
• 1 pound of Boiled Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 16.9 times more Energy, 119.3 times more Omega 3, 14.8 times more Carbohydrate, 1.9 times more Sugars, 7.2 times more Fiber and 12 times more Protein than Boiled Swiss Chard.
• 1 pound of Boiled Swiss Chard provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 6 in one pound.