Comparing Nutrients in 1 pound Swiss Chard VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Navy Beans	26%	4%	70%

Macro Nutrients

	Swiss Chard	Navy Beans	Recommended Dietary Allowance
Energy	2.97% 86kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	212% 276g	130g per day for Men 19-50 years
Sugars	6.9% 5g	24.3% 17.6g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	19% 7.26g	183% 69.4g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	181% 101g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Navy 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	293% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	149% 1.94mg	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	413% 1651μg	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	NA	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	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Navy Beans	Recommended Dietary Allowance
Calcium	23% 231mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	420% 3.8mg	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	311% 25mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	280% 6.43mg	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	264% 1846mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	158% 5375mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	64.4% 966mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	11.4% 420g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Swiss Chard VS Navy Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Swiss Chard vs Navy Beans:

• 1 pound of Swiss Chard has more Vitamin A, 94.5 times more Vitamin E and 332 times more Vitamin K than Navy Beans.
• While 1 lb of Raw Navy Beans contains 19.4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.5 times more Vitamin B3, 4.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 26 times more Vitamin B9 than Raw Swiss Chard.
• 1 pound of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Swiss Chard as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Swiss Chard vs Navy Beans:

• 1 pound of Swiss Chard has 42.6 times more Sodium and 7.7 times more Water than Navy Beans.
• While 1 lb of Raw Navy Beans contains 2.9 times more Calcium, 4.7 times more Copper, 3.1 times more Iron, 2.2 times more Magnesium, 3.9 times more Manganese, 8.8 times more Phosphorus, 3.1 times more Potassium, 12.2 times more Selenium and 10.1 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 Navy Beans contains 17.7 times more Energy, 76.9 times more Omega 3, 16.2 times more Carbohydrate, 3.5 times more Sugars, 9.6 times more Fiber and 12.4 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 Navy Beans provide inadequate amounts of Omega 6 in one pound.