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Comparing Nutrients in 500 calories Swiss ChardVS Oranges

Weight per 500 calories

Swiss Chard
2632g
Oranges
1064g

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 500 calories - Swiss Chard or Oranges?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
5.43%5.26g
Fat
1.3%1.28g
5.26 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.47%0.79g
Saturated Fat
0.5%0.16g
0.79 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.5%0.18g
Omega 3
4.65%0.074g
0.18 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.75%1.66g
Omega 6
1.13%0.19g
1.66 gvs0.19 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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75.7%98g
Carbohydrate
96%125g
98 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
40%29g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
29 gvs99 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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111%42g
Fiber
67%25.5g
42 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
84.6%47.4g
Protein
18%10g
47.4 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

895%8053μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
8053 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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87.7%1.05mg
Vitamin B1
77%0.93mg
Thiamine
1.05 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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182%2.37mg
Vitamin B2
32.7%0.43mg
Riboflavin
2.37 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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65.8%10.5mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
10.5 mgvs3 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
91%4.53mg
Vitamin B5
53%2.66mg
Pantothenic acid
4.53 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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200%2.6mg
Vitamin B6
49%0.64mg
Pyridoxine
2.6 mgvs0.64 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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92%368μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
368 μgvs319 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
877%789mg
Vitamin C
629%566mg
Ascorbic acid
789 mgvs566 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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332%49.7mg
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
49.7 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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18202%21842μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
21842 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

134%1342mg
Calcium
42.6%426mg
1342 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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523%4.7mg
Copper
53%0.48mg
4.7 mgvs0.48 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 .

Find Vegetables rich in Fluoride
592%47.4mg
Iron
13.3%1.06mg
47.4 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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508%2132mg
Magnesium
25.3%106mg
2132 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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419%9.63mg
Manganese
11.6%0.27mg
9.63 mgvs0.27 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
173%1211mg
Phosphorus
21.3%149mg
1211 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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293%9974mg
Potassium
56.6%1926mg
9974 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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43%23.7μg
Selenium
9.67%5.3μg
23.7 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
374%5605mg
Sodium
0%0mg
5605 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
86%9.47mg
Zinc
6.77%0.74mg
9.47 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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66%2438g
Water
25%923g
2438 gvs923 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 Swiss Chard vs Oranges:
Comparing minerals per 500 calories for Swiss Chard vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: