Lets compare vitamin content per 14 ounces of Boiled Swiss Chard vs Almonds:
Boiled and Drained Swiss Chard have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 6 times more Vitamin B1, 13.2 times more Vitamin B2, 10.1 times more Vitamin B3, 2.9 times more Vitamin B5, 1.6 times more Vitamin B6, 4.9 times more Vitamin B9 and 13.6 times more Vitamin E than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Swiss Chard vs Almonds:
Boiled and Drained Swiss Chard have 179 times more Sodium and 21 times more Water than Almonds.
While Almonds contain 4.6 times more Calcium, 6.3 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 6.5 times more Manganese, 14.6 times more Phosphorus, 1.3 times more Potassium, 4.6 times more Selenium and 9.5 times more Zinc than Boiled and Drained Swiss Chard.
Comparison of macro-nutrients per 14 ounces:
Almonds contain 29 times more Energy, 624.1 times more Fat, 316.8 times more Saturated Fat, 493 times more Omega 6, 5.2 times more Carbohydrate, 4 times more Sugars, 6 times more Fiber and 11.3 times more Protein than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.