Comparing Nutrients in 500 calories Swiss Chard VS Red Kidney Beans

Weight per 500 calories

• Swiss Chard: 2632g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 17.7 times more energy per unit of mass than Raw Swiss Chard, which is high in comparison to other foods. Swiss Chard having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Swiss Chard	Red 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	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	9.75% 1.66g	2% 0.34g	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	70% 91g	130g per day for Men 19-50 years
Sugars	40% 29g	4.3% 3.1g	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	111% 42g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	895% 8053μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.37mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.8% 10.5mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18202% 21842μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Red Kidney Beans	Recommended Dietary Allowance
Calcium	134% 1342mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	523% 4.7mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	508% 2132mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	419% 9.63mg	71.7% 1.65mg	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	86% 602mg	700mg per day for Men 19-50 years
Potassium	293% 9974mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	374% 5605mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	66% 2438g	0.47% 17.4g	3700g per day for Men 19-50 years

Swiss Chard VS Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Swiss Chard have more Vitamin A, 7.4 times more Vitamin B2, 3.4 times more Vitamin B3, 3.9 times more Vitamin B5, 4.4 times more Vitamin B6, 118.2 times more Vitamin C, 159.6 times more Vitamin E and 2628.9 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.6 times more Vitamin B9 than Raw Swiss Chard.
• Both Swiss Chard and Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Swiss Chard as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Swiss Chard have 10.9 times more Calcium, 4.5 times more Copper, 4.8 times more Iron, 10.4 times more Magnesium, 5.8 times more Manganese, 2 times more Phosphorus, 4.9 times more Potassium, 5 times more Selenium, 314.8 times more Sodium, 2.3 times more Zinc and 139.9 times more Water than Red Kidney Beans.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Swiss Chard have 9.3 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.9 times more Omega 3 than Raw Swiss Chard.
• Both Swiss Chard and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Swiss Chard as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.