Comparing Nutrients in 14 ounces Swiss ChardVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Navel Oranges

91%

14 oz ▼

Macro Nutrients

Swiss Chardvs Navel Oranges

2.6%75.4kcal

Energy

6.7%194kcal

75.4 kcalvs194 kcal

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

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0.82%0.79g

Fat

0.61%0.6g

0.79 gvs0.6 g

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

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0.37%0.12g

Saturated Fat

0.21%0.067g

0.12 gvs0.067 g

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

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1.74%0.028g

Omega 3

2.23%0.036g

0.028 gvs0.036 g

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

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1.47%0.25g

Omega 6

0.54%0.091g

0.25 gvs0.091 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

38.3%49.8g

15 gvs49.8 g

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

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6.02%4.37g

Sugars

46.5%33.7g

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

4.37 gvs33.7 g

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

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Fructose

12.3%8.93g

≤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 gvs8.93 g

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

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Glucose

%7.8g

NA gvs7.8 g

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

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Sucrose

%17g

NA gvs17 g

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

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16.7%6.35g

Fiber

23%8.73g

6.35 gvs8.73 g

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

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12.8%7.14g

Protein

6.45%3.6g

7.14 gvs3.6 g

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

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Vitamins

Swiss Chardvs Navel Oranges

135%1214μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

1214 μgvs47.6 μg

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

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13.2%0.16mg

Vitamin B1

22.5%0.27mg

Thiamine

0.16 mgvs0.27 mg

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

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27.5%0.36mg

Vitamin B2

15.6%0.2mg

Riboflavin

0.36 mgvs0.2 mg

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

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9.92%1.6mg

Vitamin B3

10.5%1.7mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.7 mg

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

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13.7%0.68mg

Vitamin B5

20.7%1.04mg

Pantothenic acid

0.68 mgvs1.04 mg

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

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30.2%0.39mg

Vitamin B6

24%0.31mg

Pyridoxine

0.39 mgvs0.31 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

33.7%135μg

Folates and Folic Acid

55.6 μgvs135 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

261%235mg

Ascorbic acid

119 mgvs235 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

3.97%0.6mg

Tocopherols and Tocotrienols

7.5 mgvs0.6 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 Navel Oranges

20.2%202mg

Calcium

17%171mg

202 mgvs171 mg

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

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79%0.71mg

Copper

17%0.15mg

0.71 mgvs0.15 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

6.45%0.52mg

7.14 mgvs0.52 mg

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

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76.5%321mg

Magnesium

10.4%43.7mg

321 mgvs43.7 mg

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

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63%1.45mg

Manganese

5%0.12mg

1.45 mgvs0.12 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

13%91mg

183 mgvs91 mg

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

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44.2%1504mg

Potassium

19.4%659mg

1504 mgvs659 mg

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

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6.5%3.57μg

Selenium

0%0μg

3.57 μgvs0 μg

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

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56.4%845mg

Sodium

0.26%3.97mg

845 mgvs3.97 mg

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

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13%1.43mg

Zinc

2.9%0.32mg

1.43 mgvs0.32 mg

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

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9.94%368g

Water

9.22%341g

368 gvs341 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 Navel Oranges:

Raw Swiss Chard have 25.5 times more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B6, 12.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B5, 2.4 times more Vitamin B9 and 2 times more Vitamin C than Raw Swiss Chard.
Both Raw Swiss Chard and Raw Navel Oranges have similar amounts of Vitamin B3 per 14 oz.
Both Raw Swiss Chard as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Swiss Chard vs Navel Oranges:

Raw Swiss Chard have 4.6 times more Copper, 13.8 times more Iron, 7.4 times more Magnesium, 12.6 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, more Selenium, 213 times more Sodium and 4.5 times more Zinc than Raw Navel Oranges.
Both Raw Swiss Chard and Raw Navel Oranges have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Swiss Chard have 2 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 2.6 times more Energy, 3.4 times more Carbohydrate, 7.7 times more Sugars and 1.4 times more Fiber than Raw Swiss Chard.
Both Raw Swiss Chard as well as Raw Navel 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 ChardNavel OrangesVS Boiled Swiss ChardSwiss ChardVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 14 ounces Swiss ChardVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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