Comparing Nutrients in 500 calories Swiss Chard VS Canned Kidney Beans

Weight per 500 calories

• Swiss Chard: 2632g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 4.4 times more energy per unit of mass than Raw Swiss Chard, which is average in comparison to other foods. Swiss Chard having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Swiss Chard	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.43% 5.26g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	9.75% 1.66g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	40% 29g	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	111% 42g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	895% 8053μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.37mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.8% 10.5mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	34% 0.44mg	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	92% 368μg	53.6% 214μg	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	877% 789mg	7.94% 7.14mg	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	332% 49.7mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18202% 21842μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	134% 1342mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	523% 4.7mg	89.3% 0.8mg	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	592% 47.4mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	508% 2132mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	419% 9.63mg	43.5% 1mg	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	173% 1211mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	293% 9974mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	374% 5605mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	66% 2438g	12.6% 465g	3700g per day for Men 19-50 years

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

• Raw Swiss Chard have 1.5 times more Vitamin B1, 7.8 times more Vitamin B2, 4.3 times more Vitamin B3, 5.5 times more Vitamin B5, 5.9 times more Vitamin B6, 1.7 times more Vitamin B9, 110.5 times more Vitamin C, 417.8 times more Vitamin E and 895 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw Swiss Chard as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Swiss Chard have 6.6 times more Calcium, 5.9 times more Copper, 6.8 times more Iron, 13.3 times more Magnesium, 9.6 times more Manganese, 2.3 times more Phosphorus, 7.1 times more Potassium, 4.4 times more Selenium, 3.2 times more Sodium, 3.5 times more Zinc and 5.2 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw Swiss Chard have 1.5 times more Fat, 2.6 times more Omega 6, 2.6 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Omega 3 than Raw Swiss Chard.
• Both Raw Swiss Chard and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Swiss Chard as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.