Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Swiss Chard per 7 oz
Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Boiled Swiss Chard:
- 7 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.
- While 7 oz of Boiled and Drained Swiss Chard 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 provide similar amounts of Vitamin B6 per seven ounces.
- 7 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 have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Boiled Swiss Chard:
- 7 ounces of Canned Red Kidney Beans with Liquids have 3.2 times more Phosphorus, 1.2 times more Selenium, 1.4 times more Sodium and 1.9 times more Zinc than Boiled Swiss Chard.
- While 7 oz of Boiled and Drained Swiss Chard contain 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 Solids and Liquids.
- Both Canned Red Kidney Beans with Liquids and Boiled Swiss Chard contain similar levels of Copper, Manganese and Water per seven ounces.
- 7 ounces of Boiled Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Canned Red Kidney Beans with Liquids have 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 Swiss Chard.
- 7 ounces of Boiled Swiss Chard provide inadequate amounts of Energy and Omega 3
- Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 6 in seven ounces.