Comparing Nutrients in 5 ounces Boiled Swiss Chard VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Swiss Chard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.85g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	NA	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	7.83% 2.98g	34.7% 13g	38g per day for Men 19-50 years
Protein	4.76% 2.66g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	48% 434μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	11.3% 0.15mg	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	3.2% 12.8μg	26.2% 105μg	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	28.3% 25.5mg	1.9% 1.7mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 464μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	45.5% 0.41mg	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	40% 3.2mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	19.6% 0.45mg	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	6.7% 46.8mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Swiss Chard versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Swiss Chard vs Boiled California Red Kidney Beans:

• 5 ounces of Boiled Swiss Chard have more Vitamin A, 1.4 times more Vitamin B2 and 15 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 8.2 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Swiss Chard as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Swiss Chard vs Boiled California Red Kidney Beans:

• 5 ounces of Boiled Swiss Chard have 1.8 times more Magnesium, 1.3 times more Potassium, 44.8 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.8 times more Copper, 1.3 times more Iron, 4.2 times more Phosphorus, 1.3 times more Selenium and 2.6 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Boiled California Red Kidney Beans contain similar levels of Calcium and Manganese per five ounces.
• 5 ounces of Boiled Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled California Red Kidney Beans contain 6.2 times more Energy, 10.7 times more Omega 3, 5.4 times more Carbohydrate, 4.4 times more Fiber and 4.9 times more Protein than Boiled and Drained Swiss Chard.
• 5 ounces of Boiled Swiss Chard provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Swiss Chard as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.