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

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Swiss Chard	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.97% 86kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	204% 265g	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	205% 115g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	138% 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	446% 1783μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 231mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	110% 12mg	11mg per day for Men 19-50 years
Water	11.4% 420g	1.46% 54g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Swiss Chard has more Vitamin A and 6.7 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 9.8 times more Vitamin B1, 2.7 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 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Swiss Chard as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Swiss Chard has 16.4 times more Sodium and 7.8 times more Water than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.6 times more Calcium, 5.6 times more Copper, 4.8 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 7.4 times more Zinc than Raw Swiss Chard.
• 1 pound of Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Royal Red Kidney Beans contains 17.3 times more Energy, 21.7 times more Omega 3, 15.6 times more Carbohydrate, 15.6 times more Fiber and 14.1 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 Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.