Nutrient Comparison: Boiled Red Kidney Beans VS Swiss Chard per 7 oz
Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Swiss Chard:
- 7 ounces of Boiled Red Kidney Beans have 4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 9.3 times more Vitamin B9 than Swiss Chard.
- While 7 oz of Raw Swiss Chard contain more Vitamin A, 1.6 times more Vitamin B2, 25 times more Vitamin C, 63 times more Vitamin E and 98.8 times more Vitamin K than Boiled Red Kidney Beans.
- 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
- Both Boiled Red Kidney Beans as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Swiss Chard:
- 7 ounces of Boiled Red Kidney Beans have 1.4 times more Copper, 1.6 times more Iron, 1.3 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Selenium and 3 times more Zinc than Swiss Chard.
- While 7 oz of Raw Swiss Chard contain 1.8 times more Calcium, 1.8 times more Magnesium, 106.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Swiss Chard contain similar levels of Potassium per seven ounces.
- 7 ounces of Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Boiled Red Kidney Beans have 6.7 times more Energy, 24 times more Omega 3, 6.1 times more Carbohydrate, 4.6 times more Fiber and 4.8 times more Protein than Swiss Chard.
- 7 ounces of Swiss Chard provide inadequate amounts of Energy and Omega 3
- Both Boiled Red Kidney Beans as well as Raw Swiss Chard provide inadequate amounts of Omega 6 in seven ounces.