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

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Swiss Chard	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.7% 7.42g	35% 45.2g	130g per day for Men 19-50 years
Sugars	3% 2.2g	0.88% 0.64g	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	8.36% 3.18g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	67.5% 607μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	18.3% 0.24mg	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	6.95% 27.8μg	64.5% 258μg	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	66% 59.5mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1373% 1647μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 101mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	53.4% 0.48mg	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	44.7% 3.57mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	41% 0.95mg	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	13% 91mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	28% 423mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.97% 184g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Swiss Chard VS Boiled Red Kidney Beans per 7 oz

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

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

• 7 ounces of Swiss Chard have 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.
• While 7 oz of Boiled Red Kidney Beans contain 4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 9.3 times more Vitamin B9 than Raw Swiss Chard.
• Both Swiss Chard and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Swiss Chard as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Swiss Chard have 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.
• While 7 oz of Boiled Red Kidney Beans contain 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 Raw Swiss Chard.
• Both Swiss Chard and Boiled Red Kidney Beans 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 oz of Boiled Red Kidney Beans contain 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 Raw Swiss Chard.
• 7 ounces of Swiss Chard provide inadequate amounts of Energy and Omega 3
• Both Raw Swiss Chard as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.