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

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Swiss Chard	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.97% 86kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	209% 271g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	19% 7.26g	297% 113g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	154% 1388μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	139% 1.8mg	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	16% 63.5μg	447% 1787μg	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	151% 136mg	22.7% 20.4mg	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	57% 8.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3137% 3765μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 231mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	554% 5mg	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	102% 8.16mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	197% 4.54mg	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	30% 209mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	64.4% 966mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11.4% 420g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Raw Swiss Chard have more Vitamin A and 6.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13.2 times more Vitamin B1, 2.4 times more Vitamin B2, 5.2 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.
• Both Raw Swiss Chard as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Swiss Chard have 19.4 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Calcium, 6.1 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 2.7 times more Manganese, 8.8 times more Phosphorus, 3.9 times more Potassium, 3.6 times more Selenium and 7.1 times more Zinc than Raw Swiss Chard.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans contain 17.4 times more Energy, 12 times more Omega 3, 16 times more Carbohydrate, 15.6 times more Fiber and 13.5 times more Protein than Raw Swiss Chard.
• Both Raw Swiss Chard as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.