Comparing Nutrients in 7 ounces Boiled Swiss Chard with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard with Salt	30%	3%	67%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Swiss Chard with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.3% 8.2g	22% 28.8g	130g per day for Men 19-50 years
Sugars	3% 2.2g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	11% 4.17g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	67.5% 607μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.3% 0.15mg	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	4.47% 18μg	18% 71.4μg	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	39.7% 35.7mg	2.65% 2.4mg	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	25% 3.75mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	29.8% 0.27mg	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	56% 4.5mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	14.5% 0.33mg	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	9.36% 65.5mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	55% 824mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard with Salt VS Canned Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Swiss Chard with Salt versus 7 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Swiss Chard with Salt vs Canned Kidney Beans:

• 7 ounces of Boiled Swiss Chard with Salt have 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 Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 3.4 times more Vitamin B1 and 4 times more Vitamin B9 than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Canned Kidney Beans 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 Boiled and Drained Swiss Chard with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Swiss Chard with Salt vs Canned Kidney Beans:

• 7 ounces of Boiled Swiss Chard with Salt have 1.7 times more Calcium, 1.2 times more Copper, 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 Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 2.7 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Canned Kidney Beans contain similar levels of Water per seven ounces.
• Both Boiled and Drained Swiss Chard with Salt as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned All Types Kidney Beans contain 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 and Drained Swiss Chard with Salt.
• 7 ounces of Boiled Swiss Chard with Salt provide inadequate amounts of Energy