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Comparing Nutrients in 300 calories Swiss ChardVS Valencia Oranges

Weight per 300 calories

Swiss Chard
1579g
Valencia Oranges
612g

Raw Valencia Oranges have 2.6 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 Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Swiss Chard
30%
8%
62%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

Swiss Chardvs Valencia 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
1.9%1.84g
3.16 gvs1.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.5%0.47g
Saturated Fat
0.67%0.21g
0.47 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.9%0.11g
Omega 3
6.12%0.098g
0.11 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.85%0.99g
Omega 6
1.6%0.27g
0.99 gvs0.27 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
56%72.8g
59 gvs72.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
24%17.4g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.4 gvsNA 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
11.4%6.37g
28.4 gvs6.37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Swiss Chardvs Valencia Oranges
537%4832μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
4832 μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.6%0.63mg
Vitamin B1
44.4%0.53mg
Thiamine
0.63 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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109%1.42mg
Vitamin B2
19%0.24mg
Riboflavin
1.42 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39.5%6.3mg
Vitamin B3
10.5%1.68mg
Niacin, nicotinic acid, niacinamide
6.3 mgvs1.68 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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54.3%2.7mg
Vitamin B5
30.6%1.53mg
Pantothenic acid
2.7 mgvs1.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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120%1.56mg
Vitamin B6
29.7%0.39mg
Pyridoxine
1.56 mgvs0.39 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
59.7%239μg
Folates and Folic Acid
221 μgvs239 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
526%474mg
Vitamin C
330%297mg
Ascorbic acid
474 mgvs297 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
NA
Tocopherols and Tocotrienols
30 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

Swiss Chardvs Valencia Oranges
80.5%805mg
Calcium
24.5%245mg
805 mgvs245 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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314%2.83mg
Copper
25%0.23mg
2.83 mgvs0.23 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
6.9%0.55mg
28.4 mgvs0.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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305%1279mg
Magnesium
14.6%61.2mg
1279 mgvs61.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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251%5.78mg
Manganese
6.12%0.14mg
5.78 mgvs0.14 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
15%104mg
726 mgvs104 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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176%5984mg
Potassium
32.2%1096mg
5984 mgvs1096 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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26%14.2μg
Selenium
NA
14.2 μgvsNA 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
3.34%0.37mg
5.7 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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39.5%1463g
Water
14.3%529g
1463 gvs529 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 Valencia Oranges:
Comparing minerals per 300 calories for Swiss Chard vs Valencia Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Swiss ChardVS Boiled Swiss ChardValencia OrangesVS Boiled Swiss ChardSwiss ChardVS Navel OrangesValencia OrangesVS Navel 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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