Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Swiss Chard with Salt per 5 oz
Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Boiled Swiss Chard with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Boiled Swiss Chard with Salt:
- 5 ounces of Canned Red Kidney Beans with Liquids have 3.1 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.6 times more Vitamin B9 than Boiled Swiss Chard with Salt.
- While 5 oz of Boiled and Drained Swiss Chard with Salt contain more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 22.5 times more Vitamin C, 94.5 times more Vitamin E and 79.8 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B6 per five ounces.
- 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Boiled Swiss Chard with Salt:
- 5 ounces of Canned Red Kidney Beans with Liquids have 3.2 times more Phosphorus, 1.2 times more Selenium and 1.9 times more Zinc than Boiled Swiss Chard with Salt.
- While 5 oz of Boiled and Drained Swiss Chard with Salt contain 2 times more Calcium, 1.8 times more Iron, 2.9 times more Magnesium, 2.1 times more Potassium and 1.6 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Boiled Swiss Chard with Salt contain similar levels of Copper, Manganese and Water per five ounces.
- 5 ounces of Boiled Swiss Chard with Salt lack sufficient amounts of Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Canned Red Kidney Beans with Liquids have 4.1 times more Energy, 3.6 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fiber and 2.8 times more Protein than Boiled Swiss Chard with Salt.
- 5 ounces of Boiled Swiss Chard with Salt provide inadequate amounts of Energy