Comparing Nutrients in 100 calories Swiss Chard VS Red Kidney Beans

Weight per 100 calories

• Swiss Chard: 526g
• Red Kidney Beans: 29.7g

Raw Red Kidney Beans have 17.7 times more energy per unit of mass than Raw Swiss Chard, which is high in comparison to other foods. Swiss Chard having very low energy density.

Discover which food has more nutrients per 100 calories - Swiss Chard or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Swiss Chard	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	14% 18g	130g per day for Men 19-50 years
Sugars	8% 5.8g	0.86% 0.62g	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	22% 8.42g	12% 4.5g	38g per day for Men 19-50 years
Protein	17% 9.47g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	179% 1611μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.4% 0.47mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	9.06% 0.12mg	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	18.4% 73.7μg	29.2% 117μg	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	175% 158mg	1.5% 1.34mg	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	66.3% 9.95mg	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3640% 4368μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Red Kidney Beans	Recommended Dietary Allowance
Calcium	27% 268mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	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	118% 9.47mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	83.8% 1.93mg	14.3% 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	34.6% 242mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	58.7% 1995mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.74μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	74.7% 1121mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	13% 488g	0.094% 3.5g	3700g per day for Men 19-50 years

Swiss Chard VS Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Swiss Chard or Red Kidney Beans?

Lets compare vitamin content per 100 calories of Swiss Chard vs Red Kidney Beans:

• 100 calories of Swiss Chard have more Vitamin A, 7.4 times more Vitamin B2, 3.4 times more Vitamin B3, 3.9 times more Vitamin B5, 4.4 times more Vitamin B6, 118.2 times more Vitamin C, 159.6 times more Vitamin E and 2628.9 times more Vitamin K than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.6 times more Vitamin B9 than Raw Swiss Chard.
• Both Swiss Chard and Red Kidney Beans provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Swiss Chard as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Swiss Chard vs Red Kidney Beans:

• 100 calories of Swiss Chard have 10.9 times more Calcium, 4.5 times more Copper, 4.8 times more Iron, 10.4 times more Magnesium, 5.8 times more Manganese, 2 times more Phosphorus, 4.9 times more Potassium, 5 times more Selenium, 314.8 times more Sodium, 2.3 times more Zinc and 139.9 times more Water than Red Kidney Beans.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Swiss Chard have 9.3 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 2.9 times more Omega 3 than Raw Swiss Chard.
• Both Swiss Chard and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Swiss Chard as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.