Comparing Nutrients in 500 calories California Red Kidney Beans VS Swiss Chard

Weight per 500 calories

• California Red Kidney Beans: 152g
• Swiss Chard: 2632g

California Red Kidney Beans have 17.4 times more energy per 100g than Swiss Chard. It has high energy density when compared to other foods. Raw Swiss Chard having very low energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Swiss Chard?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Swiss Chard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.43% 5.26g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	9.75% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	75.7% 98g	130g per day for Men 19-50 years
Sugars	NA	40% 29g	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	99% 37.7g	111% 42g	38g per day for Men 19-50 years
Protein	66% 37g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	895% 8053μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	182% 2.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	65.8% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	200% 2.6mg	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	149% 597μg	92% 368μg	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	7.58% 6.8mg	877% 789mg	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	332% 49.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18202% 21842μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Swiss Chard	Recommended Dietary Allowance
Calcium	29.5% 295mg	134% 1342mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	523% 4.7mg	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	177% 14mg	592% 47.4mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	508% 2132mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	419% 9.63mg	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	87.7% 614mg	173% 1211mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	293% 9974mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	374% 5605mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	0.48% 18g	66% 2438g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Swiss Chard Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Swiss Chard?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Swiss Chard:

• 500 calories of California Red Kidney Beans have 1.6 times more Vitamin B9 than Swiss Chard.
• While 500 kcal of Raw Swiss Chard contain more Vitamin A, 1.3 times more Vitamin B1, 7.1 times more Vitamin B2, 3.4 times more Vitamin B3, 3.8 times more Vitamin B5, 4.3 times more Vitamin B6 and 115.8 times more Vitamin C than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Swiss Chard:

• 500 kcal of Raw Swiss Chard contain 4.5 times more Calcium, 2.8 times more Copper, 3.3 times more Iron, 8.8 times more Magnesium, 6.4 times more Manganese, 2 times more Phosphorus, 4.4 times more Potassium, 4.9 times more Selenium, 336.3 times more Sodium, 2.5 times more Zinc and 137 times more Water than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Swiss Chard contain 1.4 times more Omega 3 and 1.3 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Swiss Chard offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Raw Swiss Chard provide inadequate amounts of Omega 6 in 500 calories.