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Comparing Nutrients in 500 calories Boiled Swiss ChardVS Canned Kidney Beans

Weight per 500 calories

Boiled Swiss Chard
2500g
Canned Kidney Beans
595g

Canned All Types Kidney Beans have 4.2 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is average in comparison to other foods. Boiled Swiss Chard having very low energy density.

Which food has more nutrients per 500 calories - Boiled Swiss Chard or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Swiss Chard
30%
3%
67%
Canned Kidney Beans
25%
6%
69%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.06%2g
Fat
3.7%3.57g
2 gvs3.57 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.94%0.3g
Saturated Fat
2.62%0.84g
0.3 gvs0.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.7%0.075g
Omega 3
30.5%0.49g
0.075 gvs0.49 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.68%0.63g
Omega 6
3.7%0.63g
0.63 gvs0.63 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79.4%103g
Carbohydrate
66.4%86.3g
103 gvs86.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
38%27.5g
Sugars
15%11g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
27.5 gvs11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%11g
NA gvs11 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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138%52.5g
Fiber
67.4%25.6g
52.5 gvs25.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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84%47g
Protein
55.5%31g
47 gvs31 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

850%7650μg
Vitamin A
NA
RAE, retinol activity equivalents
7650 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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71%0.85mg
Vitamin B1
57.5%0.69mg
Thiamine
0.85 mgvs0.69 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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165%2.15mg
Vitamin B2
23.4%0.3mg
Riboflavin
2.15 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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56.3%9mg
Vitamin B3
15.3%2.45mg
Niacin, nicotinic acid, niacinamide
9 mgvs2.45 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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81.5%4.08mg
Vitamin B5
16.4%0.82mg
Pantothenic acid
4.08 mgvs0.82 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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163%2.13mg
Vitamin B6
34%0.44mg
Pyridoxine
2.13 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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56.3%225μg
Vitamin B9
53.6%214μg
Folates and Folic Acid
225 μgvs214 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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500%450mg
Vitamin C
7.94%7.14mg
Ascorbic acid
450 mgvs7.14 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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315%47.3mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
47.3 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6819%8183μg
Vitamin K
20.3%24.4μg
Phytomenadione or phylloquinone
8183 μgvs24.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

145%1450mg
Calcium
20.2%202mg
1450 mgvs202 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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453%4.08mg
Copper
89.3%0.8mg
4.08 mgvs0.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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706%56.5mg
Iron
87%6.96mg
56.5 mgvs6.96 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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512%2150mg
Magnesium
38.3%161mg
2150 mgvs161 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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363%8.35mg
Manganese
43.5%1mg
8.35 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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118%825mg
Phosphorus
76.5%536mg
825 mgvs536 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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404%13725mg
Potassium
41.5%1411mg
13725 mgvs1411 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41%22.5μg
Selenium
9.74%5.36μg
22.5 μgvs5.36 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
298%4475mg
Sodium
117%1762mg
4475 mgvs1762 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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75%8.25mg
Zinc
25%2.74mg
8.25 mgvs2.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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62.6%2316g
Water
12.6%465g
2316 gvs465 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Swiss Chard vs Canned Kidney Beans:
Comparing minerals per 500 calories for Boiled Swiss Chard vs Canned Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: