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Comparing Nutrients in 100 calories Swiss ChardVS Boiled Swiss Chard

Weight per 100 calories

Swiss Chard
526g
Boiled Swiss Chard
500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Swiss Chard or Boiled Swiss Chard?

Macros Ratio

Protein Fat Carbs

Swiss Chard
30%
8%
62%
Boiled Swiss Chard
30%
3%
67%
100 kcal ▼

Macro Nutrients

Swiss Chardvs Boiled Swiss Chard
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.05g
Fat
0.41%0.4g
1.05 gvs0.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.49%0.16g
Saturated Fat
0.19%0.06g
0.16 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.3%0.037g
Omega 3
0.94%0.015g
0.037 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.95%0.33g
Omega 6
0.74%0.13g
0.33 gvs0.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.7g
Carbohydrate
16%20.7g
19.7 gvs20.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8%5.8g
Sugars
7.6%5.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.8 gvs5.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.42g
Fiber
27.6%10.5g
8.42 gvs10.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.47g
Protein
16.8%9.4g
9.47 gvs9.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Swiss Chardvs Boiled Swiss Chard
179%1611μg
Vitamin A
170%1530μg
RAE, retinol activity equivalents
1611 μgvs1530 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.5%0.21mg
Vitamin B1
14%0.17mg
Thiamine
0.21 mgvs0.17 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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36.4%0.47mg
Vitamin B2
33%0.43mg
Riboflavin
0.47 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.1mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
2.1 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18%0.91mg
Vitamin B5
16.3%0.82mg
Pantothenic acid
0.91 mgvs0.82 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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40%0.52mg
Vitamin B6
32.7%0.43mg
Pyridoxine
0.52 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18.4%73.7μg
Vitamin B9
11.3%45μg
Folates and Folic Acid
73.7 μgvs45 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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175%158mg
Vitamin C
100%90mg
Ascorbic acid
158 mgvs90 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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66.3%9.95mg
Vitamin E
63%9.45mg
Tocopherols and Tocotrienols
9.95 mgvs9.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3640%4368μg
Vitamin K
1364%1637μg
Phytomenadione or phylloquinone
4368 μgvs1637 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Swiss Chardvs Boiled Swiss Chard
27%268mg
Calcium
29%290mg
268 mgvs290 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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105%0.94mg
Copper
91%0.82mg
0.94 mgvs0.82 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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118%9.47mg
Iron
141%11.3mg
9.47 mgvs11.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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102%426mg
Magnesium
102%430mg
426 mgvs430 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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83.8%1.93mg
Manganese
72.6%1.67mg
1.93 mgvs1.67 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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34.6%242mg
Phosphorus
23.6%165mg
242 mgvs165 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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58.7%1995mg
Potassium
80.7%2745mg
1995 mgvs2745 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.6%4.74μg
Selenium
8.2%4.5μg
4.74 μgvs4.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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74.7%1121mg
Sodium
59.7%895mg
1121 mgvs895 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.2%1.9mg
Zinc
15%1.65mg
1.9 mgvs1.65 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13%488g
Water
12.5%463g
488 gvs463 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Swiss Chard vs Boiled Swiss Chard:
Comparing minerals per 100 calories for Swiss Chard vs Boiled Swiss Chard:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Swiss ChardVS Fruit ChayoteBoiled Swiss ChardVS Fruit Chayote
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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