Comparing Nutrients in 100 calories Baked White PotatoesVS Boiled Swiss Chard

Weight per 100 calories

Baked White Potatoes

109g

Boiled Swiss Chard

500g

Baked White Potatoes have 4.6 times more energy per 100g than Boiled Swiss Chard. It has average energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Boiled Swiss Chard

30%

67%

100 kcal ▼

Macro Nutrients

Baked White Potatoesvs 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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0.17%0.16g

Fat

0.41%0.4g

0.16 gvs0.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.043g

Saturated Fat

0.19%0.06g

0.043 gvs0.06 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1%0.016g

Omega 3

0.94%0.015g

0.016 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.31%0.053g

Omega 6

0.74%0.13g

0.053 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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17.6%23g

Carbohydrate

16%20.7g

23 gvs20.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.3%1.66g

Sugars

7.6%5.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.66 gvs5.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.54%0.39g

Fructose

≤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]

0.39 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.68g

Glucose

0.68 gvsNA g

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

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%0.43g

Sucrose

0.43 gvsNA g

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

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6%2.3g

Fiber

27.6%10.5g

2.3 gvs10.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.08%2.3g

Protein

16.8%9.4g

2.3 gvs9.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked White Potatoesvs Boiled Swiss Chard

0.12%1.1μg

Vitamin A

170%1530μg

RAE, retinol activity equivalents

1.1 μgvs1530 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.35%0.052mg

Vitamin B1

14%0.17mg

Thiamine

0.052 mgvs0.17 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.6%0.047mg

Vitamin B2

33%0.43mg

Riboflavin

0.047 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.4%1.66mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.33%0.42mg

Vitamin B5

16.3%0.82mg

Pantothenic acid

0.42 mgvs0.82 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.6%0.23mg

Vitamin B6

32.7%0.43mg

Pyridoxine

0.23 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.3%41.3μg

Vitamin B9

11.3%45μg

Folates and Folic Acid

41.3 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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15.2%13.7mg

Vitamin C

100%90mg

Ascorbic acid

13.7 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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0.29%0.043mg

Vitamin E

63%9.45mg

Tocopherols and Tocotrienols

0.043 mgvs9.45 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.45%2.93μg

Vitamin K

1364%1637μg

Phytomenadione or phylloquinone

2.93 μgvs1637 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked White Potatoesvs Boiled Swiss Chard

1.1%11mg

Calcium

29%290mg

11 mgvs290 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.3%0.14mg

Copper

91%0.82mg

0.14 mgvs0.82 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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8.7%0.7mg

Iron

141%11.3mg

0.7 mgvs11.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7%29.3mg

Magnesium

102%430mg

29.3 mgvs430 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.93%0.21mg

Manganese

72.6%1.67mg

0.21 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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11.6%81.5mg

Phosphorus

23.6%165mg

81.5 mgvs165 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.4%591mg

Potassium

80.7%2745mg

591 mgvs2745 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.99%0.54μg

Selenium

8.2%4.5μg

0.54 μgvs4.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.51%7.6mg

Sodium

59.7%895mg

7.6 mgvs895 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.46%0.38mg

Zinc

15%1.65mg

0.38 mgvs1.65 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.2%82g

Water

12.5%463g

82 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 Baked White Potatoes vs Boiled Swiss Chard:

Boiled and Drained Swiss Chard contain 1407.6 times more Vitamin A, 3.3 times more Vitamin B1, 9.2 times more Vitamin B2, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 6.6 times more Vitamin C, 217.4 times more Vitamin E and 557.6 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Swiss Chard have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Boiled Swiss Chard:

Boiled and Drained Swiss Chard contain 26.7 times more Calcium, 5.9 times more Copper, 16.2 times more Iron, 14.7 times more Magnesium, 8.1 times more Manganese, 2 times more Phosphorus, 4.6 times more Potassium, 8.3 times more Selenium, 117.6 times more Sodium, 4.3 times more Zinc and 5.7 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Swiss Chard contain 3.3 times more Sugars, 4.6 times more Fiber and 4.1 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Swiss Chard have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked White PotatoesVS Baked Red PotatoesBoiled Swiss ChardVS Baked Red PotatoesBaked White PotatoesVS Fruit ChayoteBoiled Swiss ChardVS Fruit Chayote

Compare Foods

Comparing Nutrients in 100 calories Baked White PotatoesVS Boiled Swiss Chard

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: