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Comparing Nutrients in 300 calories Swiss ChardVS Oranges

Weight per 300 calories

Swiss Chard
1579g
Oranges
638g

Raw Oranges have 2.5 times more energy per unit of mass than Raw Swiss Chard, which is low in comparison to other foods. Swiss Chard having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Swiss Chard
30%
8%
62%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

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

Find Vegetables rich in Energy
3.26%3.16g
Fat
0.79%0.77g
3.16 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.5%0.47g
Saturated Fat
0.3%0.096g
0.47 gvs0.096 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
0.68%0.11g
0.99 gvs0.11 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
57.7%75g
59 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
24%17.4g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.4 gvs59.7 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
40.3%15.3g
25.3 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
50.8%28.4g
Protein
10.7%6g
28.4 gvs6 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 Oranges
537%4832μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
4832 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.6%0.63mg
Vitamin B1
46.3%0.56mg
Thiamine
0.63 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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109%1.42mg
Vitamin B2
19.6%0.26mg
Riboflavin
1.42 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39.5%6.3mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
6.3 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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54.3%2.7mg
Vitamin B5
32%1.6mg
Pantothenic acid
2.7 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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120%1.56mg
Vitamin B6
29.5%0.38mg
Pyridoxine
1.56 mgvs0.38 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
48%191μg
Folates and Folic Acid
221 μgvs191 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
377%340mg
Ascorbic acid
474 mgvs340 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
7.66%1.15mg
Tocopherols and Tocotrienols
30 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10921%13105μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
13105 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Swiss Chardvs Oranges
80.5%805mg
Calcium
25.5%255mg
805 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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314%2.83mg
Copper
32%0.29mg
2.83 mgvs0.29 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
7.98%0.64mg
28.4 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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305%1279mg
Magnesium
15%64mg
1279 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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251%5.78mg
Manganese
6.94%0.16mg
5.78 mgvs0.16 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 .

Find Vegetables rich in Molybdenum
104%726mg
Phosphorus
12.8%89.4mg
726 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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176%5984mg
Potassium
34%1155mg
5984 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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26%14.2μg
Selenium
5.8%3.2μg
14.2 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
224%3363mg
Sodium
0%0mg
3363 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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51.7%5.7mg
Zinc
4.06%0.45mg
5.7 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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39.5%1463g
Water
15%554g
1463 gvs554 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 Oranges:
Comparing minerals per 300 calories for Swiss Chard vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Swiss ChardVS Boiled Swiss ChardOrangesVS Boiled Swiss ChardSwiss ChardVS Valencia OrangesOrangesVS Valencia Oranges
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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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