Comparing Nutrients in 7 ounces California Red Kidney Beans VS Boiled Swiss Chard

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	22.6% 655kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	6.3% 8.2g	130g per day for Men 19-50 years
Sugars	NA	3% 2.2g	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	130% 49.4g	11% 4.17g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	67.5% 607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	13% 0.17mg	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	195% 782μg	4.47% 18μg	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	9.92% 8.93mg	39.7% 35.7mg	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	NA	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	541% 650μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	38.7% 387mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	36% 0.32mg	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	232% 18.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	29% 0.66mg	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	115% 804mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	23.7% 355mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.97% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Boiled Swiss Chard:

• Raw California Red Kidney Beans have 15.6 times more Vitamin B1, 2.5 times more Vitamin B2, 5.7 times more Vitamin B3, 4.8 times more Vitamin B5, 4.7 times more Vitamin B6 and 43.8 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain more Vitamin A and 4 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Boiled Swiss Chard:

• Raw California Red Kidney Beans have 3.4 times more Calcium, 6.7 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 12.3 times more Phosphorus, 2.7 times more Potassium, 3.6 times more Selenium and 7.7 times more Zinc than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 16.3 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 16.5 times more Energy, 28 times more Omega 3, 14.5 times more Carbohydrate, 11.9 times more Fiber and 13 times more Protein than Boiled and Drained Swiss Chard.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.