Comparing Nutrients in 1 kilogram Swiss ChardVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Frozen Chopped Broccoli

34%

58%

1 kg ▼

Macro Nutrients

Swiss Chardvs Frozen Chopped Broccoli

6.55%190kcal

Energy

8.97%260kcal

190 kcalvs260 kcal

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

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2.06%2g

Fat

3%2.9g

2 gvs2.9 g

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

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0.94%0.3g

Saturated Fat

1.38%0.44g

0.3 gvs0.44 g

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

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4.38%0.07g

Omega 3

65.6%1.05g

0.07 gvs1.05 g

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

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3.7%0.63g

Omega 6

1.82%0.31g

0.63 gvs0.31 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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28.8%37.4g

Carbohydrate

36.8%47.8g

37.4 gvs47.8 g

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

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15%11g

Sugars

18.6%13.5g

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

11 gvs13.5 g

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

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Fructose

11.4%8.3g

≤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 gvs8.3 g

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

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Glucose

%7.5g

NA gvs7.5 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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42%16g

Fiber

79%30g

16 gvs30 g

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

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32%18g

Protein

50%28g

18 gvs28 g

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

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Vitamins

Swiss Chardvs Frozen Chopped Broccoli

340%3060μg

Vitamin A

57.8%520μg

RAE, retinol activity equivalents

3060 μgvs520 μg

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

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33.3%0.4mg

Vitamin B1

44%0.53mg

Thiamine

0.4 mgvs0.53 mg

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

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69.2%0.9mg

Vitamin B2

74%0.96mg

Riboflavin

0.9 mgvs0.96 mg

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

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25%4mg

Vitamin B3

29.4%4.7mg

Niacin, nicotinic acid, niacinamide

4 mgvs4.7 mg

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

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34.4%1.72mg

Vitamin B5

56%2.8mg

Pantothenic acid

1.72 mgvs2.8 mg

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

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76%0.99mg

Vitamin B6

100%1.3mg

Pyridoxine

0.99 mgvs1.3 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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35%140μg

Vitamin B9

168%670μg

Folates and Folic Acid

140 μgvs670 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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333%300mg

Vitamin C

627%564mg

Ascorbic acid

300 mgvs564 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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126%19mg

Vitamin E

81.3%12mg

Tocopherols and Tocotrienols

19 mgvs12 mg

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

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6917%8300μg

Vitamin K

676%811μg

Phytomenadione or phylloquinone

8300 μgvs811 μg

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

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Minerals

Swiss Chardvs Frozen Chopped Broccoli

51%510mg

Calcium

56%560mg

510 mgvs560 mg

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

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199%1.8mg

Copper

42.2%0.38mg

1.8 mgvs0.38 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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225%18mg

Iron

101%8.1mg

18 mgvs8.1 mg

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

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193%810mg

Magnesium

43%180mg

810 mgvs180 mg

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

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159%3.66mg

Manganese

128%2.94mg

3.66 mgvs2.94 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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65.7%460mg

Phosphorus

71.4%500mg

460 mgvs500 mg

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

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111%3790mg

Potassium

62.4%2120mg

3790 mgvs2120 mg

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

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16.4%9μg

Selenium

51%28μg

9 μgvs28 μg

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

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142%2130mg

Sodium

16%240mg

2130 mgvs240 mg

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

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32.7%3.6mg

Zinc

43.6%4.8mg

3.6 mgvs4.8 mg

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

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25%927g

Water

24.7%915g

927 gvs915 g

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

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Lets compare vitamin content per 1 kilogram of Swiss Chard vs Frozen Chopped Broccoli:

Raw Swiss Chard have 5.9 times more Vitamin A, 1.5 times more Vitamin E and 10.2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Swiss Chard.
Both Raw Swiss Chard and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
Both Raw Swiss Chard as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Swiss Chard vs Frozen Chopped Broccoli:

Raw Swiss Chard have 4.7 times more Copper, 2.2 times more Iron, 4.5 times more Magnesium, 1.2 times more Manganese, 1.8 times more Potassium and 8.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Selenium and 1.3 times more Zinc than Raw Swiss Chard.
Both Raw Swiss Chard and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Frozen Chopped Broccoli, Unprepared contains 15 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Fiber and 1.6 times more Protein than Raw Swiss Chard.
Both Raw Swiss Chard and Frozen Chopped Broccoli, Unprepared have similar amounts of Sugars per 1 kg.
Both Raw Swiss Chard as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Swiss ChardVS Boiled Swiss ChardFrozen Chopped BroccoliVS Boiled Swiss ChardSwiss ChardVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Swiss ChardVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: