Nutrient Comparison: Royal Red Kidney Beans VS Swiss Chard per 7 oz
Compare the macro and micronutrient content in 7 oz of Royal 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 Royal Red Kidney Beans vs Swiss Chard:
- 7 ounces of Royal Red Kidney Beans have 9.8 times more Vitamin B1, 2.7 times more Vitamin B2, 5.3 times more Vitamin B3, 4.5 times more Vitamin B5, 4 times more Vitamin B6 and 28.1 times more Vitamin B9 than Swiss Chard.
- While 7 oz of Raw Swiss Chard contain more Vitamin A and 6.7 times more Vitamin C than Raw Royal Red Kidney Beans.
- 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
- Both Raw Royal 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 Royal Red Kidney Beans vs Swiss Chard:
- 7 ounces of Royal Red Kidney Beans have 2.6 times more Calcium, 5.6 times more Copper, 4.8 times more Iron, 1.7 times more Magnesium, 3 times more Manganese, 8.8 times more Phosphorus, 3.6 times more Potassium, 3.6 times more Selenium and 7.4 times more Zinc than Swiss Chard.
- While 7 oz of Raw Swiss Chard contain 16.4 times more Sodium and 7.8 times more Water than Raw Royal Red Kidney Beans.
- 7 ounces of Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Royal Red Kidney Beans have 17.3 times more Energy, 21.7 times more Omega 3, 15.6 times more Carbohydrate, 15.6 times more Fiber and 14.1 times more Protein than Swiss Chard.
- 7 ounces of Swiss Chard provide inadequate amounts of Energy and Omega 3
- Both Raw Royal Red Kidney Beans as well as Raw Swiss Chard provide inadequate amounts of Omega 6 in seven ounces.