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Comparing Nutrients in 1 kilogram Swiss ChardVS Boiled Swiss Chard

Macros Ratio

Protein Fat Carbs

Swiss Chard
30%
8%
62%
Boiled Swiss Chard
30%
3%
67%
1 kg ▼

Macro Nutrients

6.55%190kcal
Energy
6.9%200kcal
190 kcalvs200 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.06%2g
Fat
0.82%0.8g
2 gvs0.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.94%0.3g
Saturated Fat
0.38%0.12g
0.3 gvs0.12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.38%0.07g
Omega 3
1.88%0.03g
0.07 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.7%0.63g
Omega 6
1.47%0.25g
0.63 gvs0.25 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
31.8%41.3g
37.4 gvs41.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15%11g
Sugars
15%11g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11 gvs11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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42%16g
Fiber
55.3%21g
16 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32%18g
Protein
33.6%19g
18 gvs19 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

340%3060μg
Vitamin A
340%3060μg
RAE, retinol activity equivalents
3060 μgvs3060 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33.3%0.4mg
Vitamin B1
28.3%0.34mg
Thiamine
0.4 mgvs0.34 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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69.2%0.9mg
Vitamin B2
66%0.86mg
Riboflavin
0.9 mgvs0.86 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%4mg
Vitamin B3
22.5%3.6mg
Niacin, nicotinic acid, niacinamide
4 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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34.4%1.72mg
Vitamin B5
32.6%1.63mg
Pantothenic acid
1.72 mgvs1.63 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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76%0.99mg
Vitamin B6
65.4%0.85mg
Pyridoxine
0.99 mgvs0.85 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35%140μg
Vitamin B9
22.5%90μg
Folates and Folic Acid
140 μgvs90 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
200%180mg
Ascorbic acid
300 mgvs180 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
126%19mg
Tocopherols and Tocotrienols
19 mgvs19 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6917%8300μg
Vitamin K
2728%3273μg
Phytomenadione or phylloquinone
8300 μgvs3273 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

51%510mg
Calcium
58%580mg
510 mgvs580 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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199%1.8mg
Copper
181%1.63mg
1.8 mgvs1.63 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
283%22.6mg
18 mgvs22.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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193%810mg
Magnesium
205%860mg
810 mgvs860 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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159%3.66mg
Manganese
145%3.34mg
3.66 mgvs3.34 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
47%330mg
460 mgvs330 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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111%3790mg
Potassium
161%5490mg
3790 mgvs5490 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.4%9μg
Selenium
16.4%9μg
9 μgvs9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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142%2130mg
Sodium
119%1790mg
2130 mgvs1790 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32.7%3.6mg
Zinc
30%3.3mg
3.6 mgvs3.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25%927g
Water
25%927g
927 gvs927 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 Boiled Swiss Chard:
Comparing minerals per 1 kilogram for Swiss Chard vs Boiled Swiss Chard:
Comparison of macro-nutrients per 1 kilogram:



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