Nutrient Comparison: Canned Kidney Beans VS Boiled Swiss Chard with Salt per 7 oz
Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Boiled Swiss Chard with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Boiled Swiss Chard with Salt:
- 7 ounces of Canned Kidney Beans have 3.4 times more Vitamin B1 and 4 times more Vitamin B9 than Boiled Swiss Chard with Salt.
- While 7 oz of Boiled and Drained Swiss Chard with Salt contain 1.7 times more Vitamin B2, 15 times more Vitamin C, 94.5 times more Vitamin E and 79.8 times more Vitamin K than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
- 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
- Both Canned All Types Kidney Beans as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Canned Kidney Beans vs Boiled Swiss Chard with Salt:
- 7 ounces of Canned Kidney Beans have 2.7 times more Phosphorus and 1.4 times more Zinc than Boiled Swiss Chard with Salt.
- While 7 oz of Boiled and Drained Swiss Chard with Salt contain 1.7 times more Calcium, 1.9 times more Iron, 3.2 times more Magnesium, 2 times more Manganese, 2.3 times more Potassium and 1.4 times more Sodium than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Boiled Swiss Chard with Salt contain similar levels of Copper and Water per seven ounces.
- Both Canned All Types Kidney Beans as well as Boiled and Drained Swiss Chard with Salt lack sufficient amounts of Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Canned Kidney Beans have 4.2 times more Energy, 3.5 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fiber and 2.8 times more Protein than Boiled Swiss Chard with Salt.
- 7 ounces of Boiled Swiss Chard with Salt provide inadequate amounts of Energy