Comparing Nutrients in 300 calories Swiss ChardVS Baked Red Potatoes

Weight per 300 calories

Swiss Chard

1579g

Baked Red Potatoes

345g

Baked Whole Red Potatoes have 4.6 times more energy per unit of mass than Raw Swiss Chard, which is average in comparison to other foods. Swiss Chard having very low energy density.

Which food has more nutrients per 300 calories - Swiss Chard or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Swiss Chardvs Baked Red Potatoes

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

0.53%0.52g

3.16 gvs0.52 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

1.5%0.47g

Saturated Fat

0.43%0.14g

0.47 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

6.9%0.11g

Omega 3

3.23%0.052g

0.11 gvs0.052 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

5.85%0.99g

Omega 6

0.99%0.17g

0.99 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

45.4%59g

Carbohydrate

52%67.6g

59 gvs67.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

24%17.4g

Sugars

6.8%4.93g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.4 gvs4.93 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

2.1%1.5g

≤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 gvs1.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

%1.9g

NA gvs1.9 g

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

Find Vegetables rich in Glucose

Sucrose

%1.55g

NA gvs1.55 g

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

Find Vegetables rich in Sucrose

66.5%25.3g

Fiber

16.3%6.2g

25.3 gvs6.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

50.8%28.4g

Protein

14%7.93g

28.4 gvs7.93 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 Baked Red Potatoes

537%4832μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

4832 μgvs3.45 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

52.6%0.63mg

Vitamin B1

20.7%0.25mg

Thiamine

0.63 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

109%1.42mg

Vitamin B2

13.3%0.17mg

Riboflavin

1.42 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

39.5%6.3mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

6.3 mgvs5.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

54.3%2.7mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

2.7 mgvs1.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

120%1.56mg

Vitamin B6

56.2%0.73mg

Pyridoxine

1.56 mgvs0.73 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

55.3%221μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

221 μgvs93 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

48.3%43.4mg

Ascorbic acid

474 mgvs43.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

199%30mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

30 mgvs0.28 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

10921%13105μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

13105 μgvs9.66 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Swiss Chardvs Baked Red Potatoes

80.5%805mg

Calcium

3.1%31mg

805 mgvs31 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

314%2.83mg

Copper

66.7%0.6mg

2.83 mgvs0.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

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 .

Find Vegetables rich in Fluoride

355%28.4mg

Iron

30%2.4mg

28.4 mgvs2.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

305%1279mg

Magnesium

23%97mg

1279 mgvs97 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

251%5.78mg

Manganese

26%0.6mg

5.78 mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

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

35.5%248mg

726 mgvs248 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

176%5984mg

Potassium

55.3%1879mg

5984 mgvs1879 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

26%14.2μg

Selenium

14.2 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

224%3363mg

Sodium

2.76%41.4mg

3363 mgvs41.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

51.7%5.7mg

Zinc

12.5%1.38mg

5.7 mgvs1.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

39.5%1463g

Water

7.15%264g

1463 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Swiss Chard vs Baked Red Potatoes:

Raw Swiss Chard have 1401.2 times more Vitamin A, 2.5 times more Vitamin B1, 8.2 times more Vitamin B2, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9, 10.9 times more Vitamin C, 108.2 times more Vitamin E and 1357.3 times more Vitamin K than Baked Whole Red Potatoes.
Both Raw Swiss Chard and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Swiss Chard as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Swiss Chard vs Baked Red Potatoes:

Raw Swiss Chard have 25.9 times more Calcium, 4.7 times more Copper, 11.8 times more Iron, 13.2 times more Magnesium, 9.7 times more Manganese, 2.9 times more Phosphorus, 3.2 times more Potassium, 81.3 times more Sodium, 4.1 times more Zinc and 5.5 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

Raw Swiss Chard have 6.1 times more Fat, 2.1 times more Omega 3, 5.9 times more Omega 6, 3.5 times more Sugars, 4.1 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
Both Raw Swiss Chard and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Swiss Chard as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Swiss ChardVS Boiled Swiss ChardBaked Red PotatoesVS Boiled Swiss ChardSwiss ChardVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Swiss ChardVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Swiss Chard or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: