Comparing Nutrients in 300 calories Boiled Swiss ChardVS California Red Kidney Beans
Weight per 300 calories
Boiled Swiss Chard
1500g
California Red Kidney Beans
91g
Raw California Red Kidney Beans have 16.5 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is high in comparison to other foods. Boiled Swiss Chard having very low energy density.
Discover which food has more nutrients per 300 calories - Boiled Swiss Chard or California Red Kidney Beans?
Boiled Swiss Chard VS California Red Kidney Beans Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Boiled Swiss Chard or California Red Kidney Beans?
Lets compare vitamin content per 300 calories of Boiled Swiss Chard vs California Red Kidney Beans:
300 calories of Boiled Swiss Chard have more Vitamin A, 6.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 66 times more Vitamin C than California Red Kidney Beans.
While 300 kcal of Raw California Red Kidney Beans contain 2.7 times more Vitamin B9 than Boiled and Drained Swiss Chard.
Both Boiled Swiss Chard and California Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
Both Boiled and Drained Swiss Chard as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Boiled Swiss Chard vs California Red Kidney Beans:
300 calories of Boiled Swiss Chard have 4.9 times more Calcium, 2.4 times more Copper, 4 times more Iron, 8.9 times more Magnesium, 5.5 times more Manganese, 1.3 times more Phosphorus, 6.1 times more Potassium, 4.6 times more Selenium, 268.5 times more Sodium, 2.1 times more Zinc and 130.1 times more Water than California Red Kidney Beans.
300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 calories of Boiled Swiss Chard have 1.4 times more Fiber and 1.3 times more Protein than California Red Kidney Beans.
Both Boiled Swiss Chard and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
Both Boiled and Drained Swiss Chard as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.