Comparing Nutrients in 500 calories Boiled Royal Red Kidney Beans VS Boiled Swiss Chard

Weight per 500 calories

• Boiled Royal Red Kidney Beans: 407g
• Boiled Swiss Chard: 2500g

Boiled Royal Red Kidney Beans have 6.2 times more energy per 100g than Boiled Swiss Chard. It has average energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.098g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	3.68% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 89g	79.4% 103g	130g per day for Men 19-50 years
Sugars	NA	38% 27.5g	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% 38g	138% 52.5g	38g per day for Men 19-50 years
Protein	69% 38.6g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	850% 7650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	81.5% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	163% 2.13mg	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	75.2% 301μg	56.3% 225μg	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	5.42% 4.88mg	500% 450mg	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	315% 47.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6819% 8183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	18% 179mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	453% 4.08mg	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	141% 11.3mg	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	512% 2150mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	363% 8.35mg	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	82.5% 577mg	118% 825mg	700mg per day for Men 19-50 years
Potassium	45% 1537mg	404% 13725mg	3400mg per day for Men 19-50 years
Selenium	8.87% 4.88μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.3mg	298% 4475mg	1500mg per day for Men 19-50 years
Zinc	33.3% 3.66mg	75% 8.25mg	11mg per day for Men 19-50 years
Water	7.36% 272g	62.6% 2316g	3700g per day for Men 19-50 years

Boiled Royal Red Kidney Beans VS Boiled Swiss Chard Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Royal Red Kidney Beans have 1.3 times more Vitamin B9 than Boiled Swiss Chard.
• While 500 kcal of Boiled and Drained Swiss Chard contain more Vitamin A, 2.2 times more Vitamin B1, 7.9 times more Vitamin B2, 4 times more Vitamin B3, 4.6 times more Vitamin B5, 5 times more Vitamin B6 and 92.3 times more Vitamin C than Boiled Royal Red Kidney Beans.
• 500 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Royal Red Kidney Beans as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Boiled and Drained Swiss Chard contain 8.1 times more Calcium, 3.8 times more Copper, 5 times more Iron, 12.6 times more Magnesium, 8.1 times more Manganese, 1.4 times more Phosphorus, 8.9 times more Potassium, 4.6 times more Selenium, 220.2 times more Sodium, 2.3 times more Zinc and 8.5 times more Water than Boiled Royal Red Kidney Beans.
• 500 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Royal Red Kidney Beans have 3.1 times more Omega 3 than Boiled Swiss Chard.
• While 500 kcal of Boiled and Drained Swiss Chard contain 1.4 times more Fiber than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Boiled Swiss Chard offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled Swiss Chard provide inadequate amounts of Omega 3
• Both Boiled Royal Red Kidney Beans as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 6 in 500 calories.