Comparing Nutrients in 100 grams Canned Kidney Beans VS Boiled Swiss Chard

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	2.9% 84kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.038% 0.012g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.15% 0.025g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	3.18% 4.13g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	1.5% 1.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	3.36% 1.88g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	2.25% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	6.54% 0.085mg	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	9% 36μg	2.25% 9μg	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	1.33% 1.2mg	20% 18mg	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	0.13% 0.02mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	273% 327μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	18% 0.16mg	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	14.6% 1.17mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	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	13% 90mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Boiled Swiss Chard:

• Canned All Types Kidney Beans have 3.4 times more Vitamin B1 and 4 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 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 All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Swiss Chard have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Boiled Swiss Chard:

• Canned All Types Kidney Beans have 2.7 times more Phosphorus, 1.7 times more Sodium and 1.4 times more Zinc than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 1.7 times more Calcium, 1.9 times more Iron, 3.2 times more Magnesium, 2 times more Manganese and 2.3 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Swiss Chard have similar amounts of Copper, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 4.2 times more Energy, 27.3 times more Omega 3, 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.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.