Lets compare vitamin content per 1 kilogram of Boiled Swiss Chard vs California Red Kidney Beans:
Boiled and Drained Swiss Chard have more Vitamin A and 4 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 15.6 times more Vitamin B1, 2.5 times more Vitamin B2, 5.7 times more Vitamin B3, 4.8 times more Vitamin B5, 4.7 times more Vitamin B6 and 43.8 times more Vitamin B9 than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.
Comparing minerals per 1 kilogram for Boiled Swiss Chard vs California Red Kidney Beans:
Boiled and Drained Swiss Chard have 16.3 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.4 times more Calcium, 6.7 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 12.3 times more Phosphorus, 2.7 times more Potassium, 3.6 times more Selenium and 7.7 times more Zinc than Boiled and Drained Swiss Chard.
Comparison of macro-nutrients per 1 kilogram:
Raw California Red Kidney Beans contain 16.5 times more Energy, 28 times more Omega 3, 14.5 times more Carbohydrate, 11.9 times more Fiber and 13 times more Protein than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.