Comparing Nutrients in 5 ounces Swiss ChardVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Frozen Broccoli Spears

33%

59%

5 oz ▼

Macro Nutrients

Swiss Chardvs Frozen Broccoli Spears

0.93%27kcal

Energy

1.4%41kcal

27 kcalvs41 kcal

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

Find Vegetables rich in Energy

0.29%0.28g

Fat

0.5%0.48g

0.28 gvs0.48 g

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

Find Vegetables rich in Fat

0.13%0.043g

Saturated Fat

0.23%0.074g

0.043 gvs0.074 g

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

Find Vegetables rich in Saturated Fat

0.62%0.01g

Omega 3

11%0.18g

0.01 gvs0.18 g

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

Find Vegetables rich in Omega 3

0.53%0.089g

Omega 6

0.31%0.052g

0.089 gvs0.052 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

4.08%5.3g

Carbohydrate

5.83%7.6g

5.3 gvs7.6 g

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

Find Vegetables rich in Carbohydrate

2.15%1.56g

Sugars

2.87%2.1g

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

1.56 gvs2.1 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

5.97%2.27g

Fiber

11%4.25g

2.27 gvs4.25 g

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

Find Vegetables rich in Fiber

4.56%2.55g

Protein

7.75%4.34g

2.55 gvs4.34 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Swiss Chardvs Frozen Broccoli Spears

48%434μg

Vitamin A

8.98%80.8μg

RAE, retinol activity equivalents

434 μgvs80.8 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

4.72%0.057mg

Vitamin B1

8.5%0.1mg

Thiamine

0.057 mgvs0.1 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

9.8%0.13mg

Vitamin B2

12.4%0.16mg

Riboflavin

0.13 mgvs0.16 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

3.54%0.57mg

Vitamin B3

4.1%0.65mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs0.65 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

4.88%0.24mg

Vitamin B5

6.86%0.34mg

Pantothenic acid

0.24 mgvs0.34 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

10.8%0.14mg

Vitamin B6

19%0.25mg

Pyridoxine

0.14 mgvs0.25 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

4.96%20μg

Vitamin B9

33.3%133μg

Folates and Folic Acid

20 μgvs133 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

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

47.2%42.5mg

Vitamin C

108%97mg

Ascorbic acid

42.5 mgvs97 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

18%2.68mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

2.68 mgvs1.9 mg

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

Find Vegetables rich in Vitamin E

980%1177μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

1177 μgvs144 μg

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

Find Vegetables rich in Vitamin K

Minerals

Swiss Chardvs Frozen Broccoli Spears

7.23%72.3mg

Calcium

5.8%58mg

72.3 mgvs58 mg

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

Find Vegetables rich in Calcium

28%0.25mg

Copper

5.67%0.051mg

0.25 mgvs0.051 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

32%2.55mg

Iron

12.8%1.02mg

2.55 mgvs1.02 mg

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

Find Vegetables rich in Iron

27.3%115mg

Magnesium

5.4%22.7mg

115 mgvs22.7 mg

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

Find Vegetables rich in Magnesium

22.6%0.52mg

Manganese

15.8%0.36mg

0.52 mgvs0.36 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

9.3%65.2mg

Phosphorus

12%83.6mg

65.2 mgvs83.6 mg

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

Find Vegetables rich in Phosphorus

16%537mg

Potassium

10.4%354mg

537 mgvs354 mg

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

Find Vegetables rich in Potassium

2.3%1.28μg

Selenium

4.9%2.7μg

1.28 μgvs2.7 μg

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

Find Vegetables rich in Selenium

20%302mg

Sodium

1.6%24mg

302 mgvs24 mg

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

Find Vegetables rich in Sodium

4.64%0.51mg

Zinc

4.4%0.48mg

0.51 mgvs0.48 mg

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

Find Vegetables rich in Zinc

3.55%131g

Water

3.47%128g

131 gvs128 g

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

Find Vegetables rich in Water

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

Raw Swiss Chard have 5.4 times more Vitamin A, 1.4 times more Vitamin E and 8.2 times more Vitamin K than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 6.7 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Swiss Chard.
Both Raw Swiss Chard and Frozen Broccoli Spears have similar amounts of Vitamin B3 per 5 oz.
Both Raw Swiss Chard as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Swiss Chard vs Frozen Broccoli Spears:

Raw Swiss Chard have 1.2 times more Calcium, 5 times more Copper, 2.5 times more Iron, 5.1 times more Magnesium, 1.4 times more Manganese, 1.5 times more Potassium and 12.5 times more Sodium than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 1.3 times more Phosphorus and 2.1 times more Selenium than Raw Swiss Chard.
Both Raw Swiss Chard and Frozen Broccoli Spears have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Frozen Broccoli Spears contain 1.5 times more Energy, 17.9 times more Omega 3, 1.4 times more Carbohydrate, 1.3 times more Sugars, 1.9 times more Fiber and 1.7 times more Protein than Raw Swiss Chard.
Both Raw Swiss Chard as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Swiss ChardVS Boiled Swiss ChardFrozen Broccoli SpearsVS Boiled Swiss ChardSwiss ChardVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Boiled Spears Frozen Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Swiss ChardVS Frozen Broccoli Spears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: