Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Swiss Chard

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Swiss Chard: 1579g

Boiled California Red Kidney Beans have 6.5 times more energy per 100g than Swiss Chard. It has average energy density when compared to other foods. Raw Swiss Chard having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Swiss Chard?

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Swiss Chard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	5.85% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	45.4% 59g	130g per day for Men 19-50 years
Sugars	NA	24% 17.4g	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	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	59.2% 22.5g	66.5% 25.3g	38g per day for Men 19-50 years
Protein	39.4% 22g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	537% 4832μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	120% 1.56mg	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	44.8% 179μg	55.3% 221μg	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	3.23% 2.9mg	526% 474mg	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	NA	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10921% 13105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Swiss Chard	Recommended Dietary Allowance
Calcium	16% 160mg	80.5% 805mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	314% 2.83mg	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	90% 7.2mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	305% 1279mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	251% 5.78mg	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	47.4% 331mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	176% 5984mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	224% 3363mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	4.38% 162g	39.5% 1463g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Swiss Chard Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Swiss Chard?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Swiss Chard:

• 300 kcal of Raw Swiss Chard contain more Vitamin A, 2 times more Vitamin B1, 9.5 times more Vitamin B2, 4.8 times more Vitamin B3, 5.1 times more Vitamin B5, 6.2 times more Vitamin B6 and 163.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Swiss Chard provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Swiss Chard:

• 300 kcal of Raw Swiss Chard contain 5 times more Calcium, 4 times more Copper, 3.9 times more Iron, 11 times more Magnesium, 7.5 times more Manganese, 2.2 times more Phosphorus, 5.9 times more Potassium, 4.9 times more Selenium, 347.5 times more Sodium, 2.7 times more Zinc and 9 times more Water than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Swiss Chard contain 1.4 times more Omega 3 and 1.3 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Swiss Chard offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Swiss Chard provide inadequate amounts of Omega 6 in 300 calories.