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Comparing Nutrients in 300 calories Swiss ChardVS Boiled Swiss Chard

Weight per 300 calories

Swiss Chard
1579g
Boiled Swiss Chard
1500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Swiss Chard or Boiled Swiss Chard?

Macros Ratio

Protein Fat Carbs

Swiss Chard
30%
8%
62%
Boiled Swiss Chard
30%
3%
67%
300 kcal ▼

Macro Nutrients

Swiss Chardvs Boiled Swiss Chard
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.26%3.16g
Fat
1.24%1.2g
3.16 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.5%0.47g
Saturated Fat
0.56%0.18g
0.47 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.9%0.11g
Omega 3
2.8%0.045g
0.11 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.85%0.99g
Omega 6
2.2%0.38g
0.99 gvs0.38 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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45.4%59g
Carbohydrate
47.7%62g
59 gvs62 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.4g
Sugars
22.8%16.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.4 gvs16.5 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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66.5%25.3g
Fiber
83%31.5g
25.3 gvs31.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
50.8%28.4g
Protein
50.4%28g
28.4 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Swiss Chardvs Boiled Swiss Chard
537%4832μg
Vitamin A
510%4590μg
RAE, retinol activity equivalents
4832 μgvs4590 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.6%0.63mg
Vitamin B1
42.5%0.51mg
Thiamine
0.63 mgvs0.51 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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109%1.42mg
Vitamin B2
99%1.3mg
Riboflavin
1.42 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39.5%6.3mg
Vitamin B3
33.8%5.4mg
Niacin, nicotinic acid, niacinamide
6.3 mgvs5.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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54.3%2.7mg
Vitamin B5
49%2.45mg
Pantothenic acid
2.7 mgvs2.45 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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120%1.56mg
Vitamin B6
98%1.28mg
Pyridoxine
1.56 mgvs1.28 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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55.3%221μg
Vitamin B9
33.8%135μg
Folates and Folic Acid
221 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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526%474mg
Vitamin C
300%270mg
Ascorbic acid
474 mgvs270 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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199%30mg
Vitamin E
189%28.4mg
Tocopherols and Tocotrienols
30 mgvs28.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10921%13105μg
Vitamin K
4091%4910μg
Phytomenadione or phylloquinone
13105 μgvs4910 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Swiss Chardvs Boiled Swiss Chard
80.5%805mg
Calcium
87%870mg
805 mgvs870 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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314%2.83mg
Copper
272%2.45mg
2.83 mgvs2.45 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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355%28.4mg
Iron
424%34mg
28.4 mgvs34 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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305%1279mg
Magnesium
307%1290mg
1279 mgvs1290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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251%5.78mg
Manganese
218%5mg
5.78 mgvs5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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104%726mg
Phosphorus
70.7%495mg
726 mgvs495 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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176%5984mg
Potassium
242%8235mg
5984 mgvs8235 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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26%14.2μg
Selenium
24.5%13.5μg
14.2 μgvs13.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
224%3363mg
Sodium
179%2685mg
3363 mgvs2685 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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51.7%5.7mg
Zinc
45%4.95mg
5.7 mgvs4.95 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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39.5%1463g
Water
37.6%1390g
1463 gvs1390 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Swiss Chard vs Boiled Swiss Chard:
Comparing minerals per 300 calories for Swiss Chard vs Boiled Swiss Chard:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Swiss ChardVS Fruit ChayoteBoiled Swiss ChardVS Fruit Chayote
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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