Comparing Nutrients in 14 ounces Swiss ChardVS Oranges

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Oranges

91%

14 oz ▼

Macro Nutrients

Swiss Chardvs Oranges

2.6%75.4kcal

Energy

6.43%187kcal

75.4 kcalvs187 kcal

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

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0.82%0.79g

Fat

0.49%0.48g

0.79 gvs0.48 g

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

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0.37%0.12g

Saturated Fat

0.19%0.06g

0.12 gvs0.06 g

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

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1.74%0.028g

Omega 3

1.74%0.028g

0.028 gvs0.028 g

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

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1.47%0.25g

Omega 6

0.42%0.071g

0.25 gvs0.071 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

36%46.6g

15 gvs46.6 g

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

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6.02%4.37g

Sugars

51%37g

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

4.37 gvs37 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

25%9.53g

6.35 gvs9.53 g

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

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12.8%7.14g

Protein

6.66%3.73g

7.14 gvs3.73 g

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

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Vitamins

Swiss Chardvs Oranges

135%1214μg

Vitamin A

4.85%43.7μg

RAE, retinol activity equivalents

1214 μgvs43.7 μg

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

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13.2%0.16mg

Vitamin B1

28.8%0.35mg

Thiamine

0.16 mgvs0.35 mg

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

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27.5%0.36mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.36 mgvs0.16 mg

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

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9.92%1.6mg

Vitamin B3

7%1.1mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.1 mg

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

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13.7%0.68mg

Vitamin B5

20%0.99mg

Pantothenic acid

0.68 mgvs0.99 mg

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

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30.2%0.39mg

Vitamin B6

18.3%0.24mg

Pyridoxine

0.39 mgvs0.24 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

29.8%119μg

Folates and Folic Acid

55.6 μgvs119 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

235%211mg

Ascorbic acid

119 mgvs211 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

4.76%0.71mg

Tocopherols and Tocotrienols

7.5 mgvs0.71 mg

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

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2745%3294μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3294 μgvs0 μg

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

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Minerals

Swiss Chardvs Oranges

20.2%202mg

Calcium

16%159mg

202 mgvs159 mg

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

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79%0.71mg

Copper

20%0.18mg

0.71 mgvs0.18 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

4.96%0.4mg

7.14 mgvs0.4 mg

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

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76.5%321mg

Magnesium

9.45%39.7mg

321 mgvs39.7 mg

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

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63%1.45mg

Manganese

4.3%0.099mg

1.45 mgvs0.099 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

7.94%55.6mg

183 mgvs55.6 mg

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

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44.2%1504mg

Potassium

21%718mg

1504 mgvs718 mg

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

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6.5%3.57μg

Selenium

3.6%2μg

3.57 μgvs2 μg

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

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56.4%845mg

Sodium

0%0mg

845 mgvs0 mg

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

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13%1.43mg

Zinc

2.53%0.28mg

1.43 mgvs0.28 mg

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

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9.94%368g

Water

9.3%344g

368 gvs344 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 Oranges:

Raw Swiss Chard have 27.8 times more Vitamin A, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 10.5 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Swiss Chard.
Both Raw Swiss Chard as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Swiss Chard vs Oranges:

Raw Swiss Chard have 1.3 times more Calcium, 4 times more Copper, 18 times more Iron, 8.1 times more Magnesium, 14.6 times more Manganese, 3.3 times more Phosphorus, 2.1 times more Potassium, 1.8 times more Selenium, more Sodium and 5.1 times more Zinc than Raw Oranges.
Both Raw Swiss Chard and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Swiss Chard have 1.9 times more Protein than Raw Oranges.
While Raw Oranges contain 2.5 times more Energy, 3.1 times more Carbohydrate, 8.5 times more Sugars and 1.5 times more Fiber than Raw Swiss Chard.
Both Raw Swiss Chard as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Swiss ChardVS Boiled Swiss ChardOrangesVS Boiled Swiss ChardSwiss ChardVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 14 ounces Swiss ChardVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: