Comparing Nutrients in 5 ounces Boiled BroccoliVS Boiled Swiss Chard

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Boiled Swiss Chard

30%

67%

5 oz ▼

Macro Nutrients

Boiled Broccolivs Boiled Swiss Chard

1.7%49.6kcal

Energy

0.98%28.3kcal

49.6 kcalvs28.3 kcal

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

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0.6%0.58g

Fat

0.12%0.11g

0.58 gvs0.11 g

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

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0.35%0.11g

Saturated Fat

0.053%0.017g

0.11 gvs0.017 g

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

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10.5%0.17g

Omega 3

0.27%0.004g

0.17 gvs0.004 g

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

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0.43%0.072g

Omega 6

0.21%0.035g

0.072 gvs0.035 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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7.83%10g

Carbohydrate

4.5%5.85g

10 gvs5.85 g

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

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2.7%1.97g

Sugars

2.15%1.56g

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

1.97 gvs1.56 g

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

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1.45%1.05g

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]

1.05 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.11g

Sucrose

0.11 gvsNA g

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

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12.3%4.68g

Fiber

7.83%2.98g

4.68 gvs2.98 g

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

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6.02%3.37g

Protein

4.76%2.66g

3.37 gvs2.66 g

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

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Vitamins

Boiled Broccolivs Boiled Swiss Chard

12%109μg

Vitamin A

48%434μg

RAE, retinol activity equivalents

109 μgvs434 μg

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

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7.44%0.089mg

Vitamin B1

4%0.048mg

Thiamine

0.089 mgvs0.048 mg

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

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13.4%0.17mg

Vitamin B2

9.38%0.12mg

Riboflavin

0.17 mgvs0.12 mg

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

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4.9%0.78mg

Vitamin B3

3.2%0.51mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs0.51 mg

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

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17.5%0.87mg

Vitamin B5

4.62%0.23mg

Pantothenic acid

0.87 mgvs0.23 mg

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

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22%0.28mg

Vitamin B6

9.27%0.12mg

Pyridoxine

0.28 mgvs0.12 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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38.3%153μg

Vitamin B9

3.2%12.8μg

Folates and Folic Acid

153 μgvs12.8 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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102%92mg

Vitamin C

28.3%25.5mg

Ascorbic acid

92 mgvs25.5 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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13.7%2.06mg

Vitamin E

18%2.68mg

Tocopherols and Tocotrienols

2.06 mgvs2.68 mg

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

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167%200μg

Vitamin K

387%464μg

Phytomenadione or phylloquinone

200 μgvs464 μg

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

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Minerals

Boiled Broccolivs Boiled Swiss Chard

5.67%56.7mg

Calcium

8.22%82.2mg

56.7 mgvs82.2 mg

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

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9.6%0.086mg

Copper

25.7%0.23mg

0.086 mgvs0.23 mg

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

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0.14%5.67μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

5.67 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12%0.95mg

Iron

40%3.2mg

0.95 mgvs3.2 mg

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

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7.1%29.8mg

Magnesium

29%122mg

29.8 mgvs122 mg

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

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12%0.27mg

Manganese

20.6%0.47mg

0.27 mgvs0.47 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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13.6%95mg

Phosphorus

6.7%46.8mg

95 mgvs46.8 mg

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

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12.2%415mg

Potassium

23%778mg

415 mgvs778 mg

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

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4.12%2.27μg

Selenium

2.3%1.28μg

2.27 μgvs1.28 μg

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

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3.87%58mg

Sodium

17%254mg

58 mgvs254 mg

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

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5.8%0.64mg

Zinc

4.25%0.47mg

0.64 mgvs0.47 mg

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

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3.4%127g

Water

3.55%131g

127 gvs131 g

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

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Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Boiled Swiss Chard:

Boiled and Drained Broccoli has 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 3.8 times more Vitamin B5, 2.4 times more Vitamin B6, 12 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 4 times more Vitamin A, 1.3 times more Vitamin E and 2.3 times more Vitamin K than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Boiled Swiss Chard:

Boiled and Drained Broccoli has 2 times more Phosphorus, 1.8 times more Selenium and 1.4 times more Zinc than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 1.5 times more Calcium, 2.7 times more Copper, 3.4 times more Iron, 4.1 times more Magnesium, 1.7 times more Manganese, 1.9 times more Potassium and 4.4 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained Swiss Chard have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Broccoli has 1.8 times more Energy, 39.7 times more Omega 3, 1.7 times more Carbohydrate, 1.3 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Boiled and Drained Swiss Chard.
Both Boiled and Drained Broccoli as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled BroccoliVS Frozen Chopped BroccoliBoiled Swiss ChardVS Frozen Chopped BroccoliBoiled BroccoliVS Fruit ChayoteBoiled Swiss ChardVS Fruit Chayote

Compare Foods

Comparing Nutrients in 5 ounces Boiled BroccoliVS Boiled Swiss Chard

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: