Lets compare vitamin content per 1 kilogram of Oranges vs Boiled Swiss Chard:
Raw Oranges have 2.6 times more Vitamin B1, 1.5 times more Vitamin B5, 3.3 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 27.8 times more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 10.5 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.
Comparing minerals per 1 kilogram for Oranges vs Boiled Swiss Chard:
Boiled and Drained Swiss Chard contain 1.5 times more Calcium, 3.6 times more Copper, 22.6 times more Iron, 8.6 times more Magnesium, 13.4 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium, 1.8 times more Selenium, more Sodium and 4.7 times more Zinc than Raw Oranges.
Both Raw Oranges and Boiled and Drained Swiss Chard have similar amounts of Water per 1 kg.
Comparison of macro-nutrients per 1 kilogram:
Raw Oranges have 2.4 times more Energy, 2.8 times more Carbohydrate and 8.5 times more Sugars than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 2 times more Protein than Raw Oranges.
Both Raw Oranges and Boiled and Drained Swiss Chard have similar amounts of Fiber per 1 kg.
Both Raw Oranges as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.