Comparing Nutrients in 300 calories OrangesVS Boiled Swiss Chard

Weight per 300 calories

Oranges

638g

Boiled Swiss Chard

1500g

Oranges have 2.4 times more energy per 100g than Boiled Swiss Chard. It has low energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

Boiled Swiss Chard

30%

67%

300 kcal ▼

Macro Nutrients

Orangesvs 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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0.79%0.77g

Fat

1.24%1.2g

0.77 gvs1.2 g

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

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0.3%0.096g

Saturated Fat

0.56%0.18g

0.096 gvs0.18 g

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

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2.8%0.045g

Omega 3

2.8%0.045g

0.045 gvs0.045 g

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

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0.68%0.11g

Omega 6

2.2%0.38g

0.11 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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57.7%75g

Carbohydrate

47.7%62g

75 gvs62 g

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

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82.3%59.7g

Sugars

22.8%16.5g

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

59.7 gvs16.5 g

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

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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40.3%15.3g

Fiber

83%31.5g

15.3 gvs31.5 g

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

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10.7%6g

Protein

50.4%28g

6 gvs28 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Boiled Swiss Chard

7.8%70.2μg

Vitamin A

510%4590μg

RAE, retinol activity equivalents

70.2 μgvs4590 μg

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

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46.3%0.56mg

Vitamin B1

42.5%0.51mg

Thiamine

0.56 mgvs0.51 mg

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

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19.6%0.26mg

Vitamin B2

99%1.3mg

Riboflavin

0.26 mgvs1.3 mg

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

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11.3%1.8mg

Vitamin B3

33.8%5.4mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs5.4 mg

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

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32%1.6mg

Vitamin B5

49%2.45mg

Pantothenic acid

1.6 mgvs2.45 mg

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

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29.5%0.38mg

Vitamin B6

98%1.28mg

Pyridoxine

0.38 mgvs1.28 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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48%191μg

Vitamin B9

33.8%135μg

Folates and Folic Acid

191 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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377%340mg

Vitamin C

300%270mg

Ascorbic acid

340 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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7.66%1.15mg

Vitamin E

189%28.4mg

Tocopherols and Tocotrienols

1.15 mgvs28.4 mg

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

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0%0μg

Vitamin K

4091%4910μg

Phytomenadione or phylloquinone

0 μgvs4910 μg

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

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Minerals

Orangesvs Boiled Swiss Chard

25.5%255mg

Calcium

87%870mg

255 mgvs870 mg

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

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32%0.29mg

Copper

272%2.45mg

0.29 mgvs2.45 mg

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

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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 .

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7.98%0.64mg

Iron

424%34mg

0.64 mgvs34 mg

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

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15%64mg

Magnesium

307%1290mg

64 mgvs1290 mg

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

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6.94%0.16mg

Manganese

218%5mg

0.16 mgvs5 mg

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

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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 .

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12.8%89.4mg

Phosphorus

70.7%495mg

89.4 mgvs495 mg

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

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34%1155mg

Potassium

242%8235mg

1155 mgvs8235 mg

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

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5.8%3.2μg

Selenium

24.5%13.5μg

3.2 μgvs13.5 μg

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

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0%0mg

Sodium

179%2685mg

0 mgvs2685 mg

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

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4.06%0.45mg

Zinc

45%4.95mg

0.45 mgvs4.95 mg

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

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15%554g

Water

37.6%1390g

554 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 Oranges vs Boiled Swiss Chard:

Raw Oranges have 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 65.4 times more Vitamin A, 5.1 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.3 times more Vitamin B6, 24.7 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Boiled and Drained Swiss Chard have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Oranges as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Boiled Swiss Chard:

Boiled and Drained Swiss Chard contain 3.4 times more Calcium, 8.5 times more Copper, 53.1 times more Iron, 20.2 times more Magnesium, 31.4 times more Manganese, 5.5 times more Phosphorus, 7.1 times more Potassium, 4.2 times more Selenium, more Sodium, 11.1 times more Zinc and 2.5 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.2 times more Carbohydrate and 3.6 times more Sugars than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 2.1 times more Fiber and 4.7 times more Protein than Raw Oranges.
Both Raw Oranges and Boiled and Drained Swiss Chard have similar amounts of Energy per 300 kcal.
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 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesBoiled Swiss ChardVS Valencia OrangesOrangesVS Fruit ChayoteBoiled Swiss ChardVS Fruit Chayote

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Boiled Swiss Chard

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: