Lets compare vitamin content per 1 pound of Boiled Swiss Chard vs Canned Kidney Beans:
Boiled and Drained Swiss Chard 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.
Both Boiled and Drained Swiss Chard and Canned All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
Both Boiled and Drained Swiss Chard as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Boiled Swiss Chard vs Canned Kidney Beans:
Boiled and Drained Swiss Chard 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 and 2.3 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.7 times more Phosphorus, 1.7 times more Sodium and 1.4 times more Zinc than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Canned All Types Kidney Beans have similar amounts of Selenium and Water per 1 lb.
Comparison of macro-nutrients per 1 pound:
Canned All Types Kidney Beans contain 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 Boiled and Drained Swiss Chard as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.