Comparing Nutrients in 500 calories Boiled Swiss ChardVS Broccoli

Weight per 500 calories

Boiled Swiss Chard

2500g

Broccoli

1471g

Raw Broccoli has 1.7 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is low in comparison to other foods. Boiled Swiss Chard having very low energy density.

Which food has more nutrients per 500 calories - Boiled Swiss Chard or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Swiss Chard

30%

67%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Boiled Swiss Chardvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.06%2g

Fat

5.6%5.44g

2 gvs5.44 g

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

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0.94%0.3g

Saturated Fat

5.24%1.68g

0.3 gvs1.68 g

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

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4.7%0.075g

Omega 3

58%0.93g

0.075 gvs0.93 g

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

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3.68%0.63g

Omega 6

4.24%0.72g

0.63 gvs0.72 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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79.4%103g

Carbohydrate

75%98g

103 gvs98 g

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

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38%27.5g

Sugars

34.5%25g

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

27.5 gvs25 g

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

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Fructose

13.8%10g

≤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 gvs10 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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138%52.5g

Fiber

101%38.2g

52.5 gvs38.2 g

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

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84%47g

Protein

74%41.5g

47 gvs41.5 g

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

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Vitamins

Boiled Swiss Chardvs Broccoli

850%7650μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

7650 μgvs456 μg

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

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71%0.85mg

Vitamin B1

87%1.04mg

Thiamine

0.85 mgvs1.04 mg

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

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165%2.15mg

Vitamin B2

132%1.72mg

Riboflavin

2.15 mgvs1.72 mg

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

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56.3%9mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

9 mgvs9.4 mg

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

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81.5%4.08mg

Vitamin B5

169%8.43mg

Pantothenic acid

4.08 mgvs8.43 mg

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

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163%2.13mg

Vitamin B6

198%2.57mg

Pyridoxine

2.13 mgvs2.57 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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56.3%225μg

Vitamin B9

232%926μg

Folates and Folic Acid

225 μgvs926 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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500%450mg

Vitamin C

1458%1312mg

Ascorbic acid

450 mgvs1312 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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315%47.3mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

47.3 mgvs11.5 mg

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

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6819%8183μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

8183 μgvs1494 μg

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

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Minerals

Boiled Swiss Chardvs Broccoli

145%1450mg

Calcium

69%691mg

1450 mgvs691 mg

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

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453%4.08mg

Copper

80%0.72mg

4.08 mgvs0.72 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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706%56.5mg

Iron

134%10.7mg

56.5 mgvs10.7 mg

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

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512%2150mg

Magnesium

73.5%309mg

2150 mgvs309 mg

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

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363%8.35mg

Manganese

134%3.1mg

8.35 mgvs3.1 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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118%825mg

Phosphorus

139%971mg

825 mgvs971 mg

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

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404%13725mg

Potassium

137%4647mg

13725 mgvs4647 mg

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

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41%22.5μg

Selenium

67%36.8μg

22.5 μgvs36.8 μg

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

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298%4475mg

Sodium

32.4%485mg

4475 mgvs485 mg

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

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75%8.25mg

Zinc

55%6.03mg

8.25 mgvs6.03 mg

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

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62.6%2316g

Water

35.5%1313g

2316 gvs1313 g

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

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Lets compare vitamin content per 500 calories of Boiled Swiss Chard vs Broccoli:

Boiled and Drained Swiss Chard have 16.8 times more Vitamin A, 1.2 times more Vitamin B2, 4.1 times more Vitamin E and 5.5 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 2.1 times more Vitamin B5, 4.1 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 500 kcal.
Both Boiled and Drained Swiss Chard as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Swiss Chard vs Broccoli:

Boiled and Drained Swiss Chard have 2.1 times more Calcium, 5.7 times more Copper, 5.3 times more Iron, 7 times more Magnesium, 2.7 times more Manganese, 3 times more Potassium, 9.2 times more Sodium, 1.4 times more Zinc and 1.8 times more Water than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Selenium than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Raw Broccoli have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Swiss Chard have 1.4 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 2.7 times more Fat, 5.6 times more Saturated Fat and 12.4 times more Omega 3 than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Raw Broccoli have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
Both Boiled and Drained Swiss Chard as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Swiss ChardVS Fruit ChayoteBroccoliVS Fruit ChayoteBoiled Swiss ChardVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled Swiss ChardVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Swiss Chard or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: