Comparing Nutrients in 1 pound Swiss Chard VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Swiss Chard	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	2.97% 86kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	19% 7.26g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3137% 3765μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	23% 231mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	74% 0.67mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	57.4% 1.3mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	64.4% 966mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.4% 420g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Swiss Chard VS Canned Red Kidney Beans with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Swiss Chard vs Canned Red Kidney Beans with Liquids:

• 1 pound of Swiss Chard has more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6, 37.5 times more Vitamin C, 94.5 times more Vitamin E and 202.4 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.7 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Swiss Chard.
• Both Swiss Chard and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Swiss Chard as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Swiss Chard vs Canned Red Kidney Beans with Liquids:

• 1 pound of Swiss Chard has 1.8 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese and 1.5 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.3 times more Phosphorus and 1.7 times more Zinc than Raw Swiss Chard.
• Both Swiss Chard and Canned Red Kidney Beans with Liquids contain similar levels of Sodium and Water per one pound.
• 1 pound of Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Red Kidney Beans Solids and Liquids contains 4.3 times more Energy, 7.3 times more Omega 3, 4 times more Carbohydrate, 1.7 times more Sugars, 2.7 times more Fiber and 2.9 times more Protein than Raw Swiss Chard.
• 1 pound of Swiss Chard provide inadequate amounts of Energy and Omega 3
• Both Raw Swiss Chard as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.