Nutrient Comparison: Boiled Swiss Chard VS Canned Red Kidney Beans with Liquids per 5 oz
Compare the macro and micronutrient content in 5 oz of Boiled Swiss Chard versus 5 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Boiled Swiss Chard vs Canned Red Kidney Beans with Liquids:
- 5 ounces of Boiled Swiss Chard have 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 with Liquids.
- While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 3.1 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.6 times more Vitamin B9 than Boiled and Drained Swiss Chard.
- Both Boiled Swiss Chard and Canned Red Kidney Beans with Liquids 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 Boiled and Drained Swiss Chard as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Boiled Swiss Chard vs Canned Red Kidney Beans with Liquids:
- 5 ounces of Boiled Swiss Chard have 2 times more Calcium, 1.8 times more Iron, 2.9 times more Magnesium and 2.1 times more Potassium than Canned Red Kidney Beans with Liquids.
- While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 3.2 times more Phosphorus, 1.4 times more Sodium and 1.9 times more Zinc than Boiled and Drained Swiss Chard.
- Both Boiled Swiss Chard and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Manganese and Water per five ounces.
- 5 ounces of Boiled Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Canned Red Kidney Beans Solids and Liquids contain 4.1 times more Energy, 17 times more Omega 3, 3.6 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fiber and 2.8 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 Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in five ounces.