Comparing Nutrients in 14 ounces Swiss ChardVS Boiled Swiss Chard

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Boiled Swiss Chard

30%

67%

14 oz ▼

Macro Nutrients

Swiss Chardvs Boiled Swiss Chard

2.6%75.4kcal

Energy

2.74%79.4kcal

75.4 kcalvs79.4 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.82%0.79g

Fat

0.33%0.32g

0.79 gvs0.32 g

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

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0.37%0.12g

Saturated Fat

0.15%0.048g

0.12 gvs0.048 g

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

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1.74%0.028g

Omega 3

0.74%0.012g

0.028 gvs0.012 g

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

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1.47%0.25g

Omega 6

0.58%0.099g

0.25 gvs0.099 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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11.4%15g

Carbohydrate

12.6%16.4g

15 gvs16.4 g

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

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6.02%4.37g

Sugars

6.02%4.37g

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

4.37 gvs4.37 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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16.7%6.35g

Fiber

22%8.33g

6.35 gvs8.33 g

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

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12.8%7.14g

Protein

13.3%7.46g

7.14 gvs7.46 g

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

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Vitamins

Swiss Chardvs Boiled Swiss Chard

135%1214μg

Vitamin A

135%1214μg

RAE, retinol activity equivalents

1214 μgvs1214 μg

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

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13.2%0.16mg

Vitamin B1

11.2%0.13mg

Thiamine

0.16 mgvs0.13 mg

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

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27.5%0.36mg

Vitamin B2

26.3%0.34mg

Riboflavin

0.36 mgvs0.34 mg

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

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9.92%1.6mg

Vitamin B3

8.93%1.43mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.43 mg

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

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13.7%0.68mg

Vitamin B5

13%0.65mg

Pantothenic acid

0.68 mgvs0.65 mg

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

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30.2%0.39mg

Vitamin B6

26%0.34mg

Pyridoxine

0.39 mgvs0.34 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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14%55.6μg

Vitamin B9

8.93%35.7μg

Folates and Folic Acid

55.6 μgvs35.7 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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132%119mg

Vitamin C

79.4%71.4mg

Ascorbic acid

119 mgvs71.4 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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50%7.5mg

Vitamin E

50%7.5mg

Tocopherols and Tocotrienols

7.5 mgvs7.5 mg

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

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2745%3294μg

Vitamin K

1083%1299μg

Phytomenadione or phylloquinone

3294 μgvs1299 μg

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

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Minerals

Swiss Chardvs Boiled Swiss Chard

20.2%202mg

Calcium

23%230mg

202 mgvs230 mg

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

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79%0.71mg

Copper

72%0.65mg

0.71 mgvs0.65 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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89.3%7.14mg

Iron

112%8.97mg

7.14 mgvs8.97 mg

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

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76.5%321mg

Magnesium

81.3%341mg

321 mgvs341 mg

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

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63%1.45mg

Manganese

57.6%1.33mg

1.45 mgvs1.33 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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26%183mg

Phosphorus

18.7%131mg

183 mgvs131 mg

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

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44.2%1504mg

Potassium

64%2179mg

1504 mgvs2179 mg

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

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6.5%3.57μg

Selenium

6.5%3.57μg

3.57 μgvs3.57 μg

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

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56.4%845mg

Sodium

47.4%710mg

845 mgvs710 mg

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

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13%1.43mg

Zinc

12%1.3mg

1.43 mgvs1.3 mg

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

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9.94%368g

Water

9.94%368g

368 gvs368 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Swiss Chard vs Boiled Swiss Chard:

Raw Swiss Chard have 1.6 times more Vitamin B9, 1.7 times more Vitamin C and 2.5 times more Vitamin K than Boiled and Drained Swiss Chard.
Both Raw Swiss Chard and Boiled and Drained Swiss Chard have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 14 oz.
Both Raw Swiss Chard as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Swiss Chard vs Boiled Swiss Chard:

Raw Swiss Chard have 1.4 times more Phosphorus than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 1.3 times more Iron and 1.4 times more Potassium than Raw Swiss Chard.
Both Raw Swiss Chard and Boiled and Drained Swiss Chard have similar amounts of Calcium, Copper, Magnesium, Manganese, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Swiss Chard contain 1.3 times more Fiber than Raw Swiss Chard.
Both Raw Swiss Chard and Boiled and Drained Swiss Chard have similar amounts of Carbohydrate, Sugars and Protein per 14 oz.
Both Raw Swiss Chard as well as Boiled and Drained Swiss Chard have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

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Swiss ChardVS Fruit ChayoteBoiled Swiss ChardVS Fruit Chayote

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Comparing Nutrients in 14 ounces Swiss ChardVS Boiled Swiss Chard

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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