Lets compare vitamin content per 14 ounces of Boiled Swiss Chard with Salt vs Canned Kidney Beans:
Boiled and Drained 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 All Types Kidney Beans.
While 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 and Drained Swiss Chard with Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
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 14 oz.
Comparing minerals per 14 ounces for Boiled Swiss Chard with Salt vs Canned Kidney Beans:
Boiled and Drained 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 All Types Kidney Beans.
While 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 and Drained Swiss Chard with Salt and Canned All Types Kidney Beans have similar amounts of Selenium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
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.
Both Boiled and Drained Swiss Chard with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.