Comparing Nutrients in 5 ounces BroccoliVS Boiled Swiss Chard

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Swiss Chard

30%

67%

5 oz ▼

Macro Nutrients

Broccolivs Boiled Swiss Chard

1.66%48kcal

Energy

0.98%28.3kcal

48 kcalvs28.3 kcal

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

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0.54%0.52g

Fat

0.12%0.11g

0.52 gvs0.11 g

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

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0.5%0.16g

Saturated Fat

0.053%0.017g

0.16 gvs0.017 g

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

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5.6%0.089g

Omega 3

0.27%0.004g

0.089 gvs0.004 g

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

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0.41%0.069g

Omega 6

0.21%0.035g

0.069 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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7.24%9.4g

Carbohydrate

4.5%5.85g

9.4 gvs5.85 g

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

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3.32%2.4g

Sugars

2.15%1.56g

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

2.4 gvs1.56 g

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

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1.33%0.96g

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]

0.96 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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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

7.83%2.98g

3.7 gvs2.98 g

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

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7.14%4g

Protein

4.76%2.66g

4 gvs2.66 g

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

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Vitamins

Broccolivs Boiled Swiss Chard

4.9%44μg

Vitamin A

48%434μg

RAE, retinol activity equivalents

44 μgvs434 μg

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

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8.4%0.1mg

Vitamin B1

4%0.048mg

Thiamine

0.1 mgvs0.048 mg

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

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12.8%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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5.66%0.91mg

Vitamin B3

3.2%0.51mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.51 mg

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

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16.2%0.81mg

Vitamin B5

4.62%0.23mg

Pantothenic acid

0.81 mgvs0.23 mg

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

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19%0.25mg

Vitamin B6

9.27%0.12mg

Pyridoxine

0.25 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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22.3%89.3μg

Vitamin B9

3.2%12.8μg

Folates and Folic Acid

89.3 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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140%126mg

Vitamin C

28.3%25.5mg

Ascorbic acid

126 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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7.37%1.1mg

Vitamin E

18%2.68mg

Tocopherols and Tocotrienols

1.1 mgvs2.68 mg

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

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120%144μg

Vitamin K

387%464μg

Phytomenadione or phylloquinone

144 μgvs464 μg

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

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Minerals

Broccolivs Boiled Swiss Chard

6.66%66.6mg

Calcium

8.22%82.2mg

66.6 mgvs82.2 mg

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

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7.7%0.069mg

Copper

25.7%0.23mg

0.069 mgvs0.23 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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13%1.03mg

Iron

40%3.2mg

1.03 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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13%0.3mg

Manganese

20.6%0.47mg

0.3 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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13.4%94mg

Phosphorus

6.7%46.8mg

94 mgvs46.8 mg

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

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13%448mg

Potassium

23%778mg

448 mgvs778 mg

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

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6.44%3.54μg

Selenium

2.3%1.28μg

3.54 μgvs1.28 μg

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

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3.1%46.8mg

Sodium

17%254mg

46.8 mgvs254 mg

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

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5.3%0.58mg

Zinc

4.25%0.47mg

0.58 mgvs0.47 mg

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

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3.42%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 Broccoli vs Boiled Swiss Chard:

Raw Broccoli has 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 3.5 times more Vitamin B5, 2.1 times more Vitamin B6, 7 times more Vitamin B9 and 5 times more Vitamin C than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 9.9 times more Vitamin A, 2.4 times more Vitamin E and 3.2 times more Vitamin K than Raw Broccoli.
Both Raw 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 Broccoli vs Boiled Swiss Chard:

Raw Broccoli has 2 times more Phosphorus, 2.8 times more Selenium and 1.2 times more Zinc than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 3.3 times more Copper, 3.1 times more Iron, 4.1 times more Magnesium, 1.6 times more Manganese, 1.7 times more Potassium and 5.4 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Swiss Chard have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 1.7 times more Energy, 21 times more Omega 3, 1.6 times more Carbohydrate, 1.5 times more Sugars, 1.2 times more Fiber and 1.5 times more Protein than Boiled and Drained Swiss Chard.
Both Raw 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:

BroccoliVS Boiled BroccoliBoiled Swiss ChardVS Boiled BroccoliBroccoliVS Fruit ChayoteBoiled Swiss ChardVS Fruit Chayote

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Comparing Nutrients in 5 ounces BroccoliVS Boiled Swiss Chard

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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