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Comparing Nutrients in 5 ounces Swiss ChardVS Broccoli

Macros Ratio

Protein Fat Carbs

Swiss Chard
30%
8%
62%
Broccoli
27%
8%
65%
5 oz ▼

Macro Nutrients

0.93%27kcal
Energy
1.66%48kcal
27 kcalvs48 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.29%0.28g
Fat
0.54%0.52g
0.28 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.043g
Saturated Fat
0.5%0.16g
0.043 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.62%0.01g
Omega 3
5.6%0.089g
0.01 gvs0.089 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.53%0.089g
Omega 6
0.41%0.069g
0.089 gvs0.069 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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4.08%5.3g
Carbohydrate
7.24%9.4g
5.3 gvs9.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.15%1.56g
Sugars
3.32%2.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.56 gvs2.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.33%0.96g
≤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 gvs0.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.69g
NA gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.14g
NA gvs0.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.97%2.27g
Fiber
9.7%3.7g
2.27 gvs3.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.56%2.55g
Protein
7.14%4g
2.55 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

48%434μg
Vitamin A
4.9%44μg
RAE, retinol activity equivalents
434 μgvs44 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.72%0.057mg
Vitamin B1
8.4%0.1mg
Thiamine
0.057 mgvs0.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.8%0.13mg
Vitamin B2
12.8%0.17mg
Riboflavin
0.13 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.54%0.57mg
Vitamin B3
5.66%0.91mg
Niacin, nicotinic acid, niacinamide
0.57 mgvs0.91 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.88%0.24mg
Vitamin B5
16.2%0.81mg
Pantothenic acid
0.24 mgvs0.81 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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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 .

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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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4.96%20μg
Vitamin B9
22.3%89.3μg
Folates and Folic Acid
20 μgvs89.3 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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47.2%42.5mg
Vitamin C
140%126mg
Ascorbic acid
42.5 mgvs126 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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18%2.68mg
Vitamin E
7.37%1.1mg
Tocopherols and Tocotrienols
2.68 mgvs1.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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980%1177μg
Vitamin K
120%144μg
Phytomenadione or phylloquinone
1177 μgvs144 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.23%72.3mg
Calcium
6.66%66.6mg
72.3 mgvs66.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28%0.25mg
Copper
7.7%0.069mg
0.25 mgvs0.069 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 .

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32%2.55mg
Iron
13%1.03mg
2.55 mgvs1.03 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.3%115mg
Magnesium
7.1%29.8mg
115 mgvs29.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22.6%0.52mg
Manganese
13%0.3mg
0.52 mgvs0.3 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 .

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9.3%65.2mg
Phosphorus
13.4%94mg
65.2 mgvs94 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%537mg
Potassium
13%448mg
537 mgvs448 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.3%1.28μg
Selenium
6.44%3.54μg
1.28 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
20%302mg
Sodium
3.1%46.8mg
302 mgvs46.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.64%0.51mg
Zinc
5.3%0.58mg
0.51 mgvs0.58 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.55%131g
Water
3.42%127g
131 gvs127 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 Swiss Chard vs Broccoli:
Comparing minerals per 5 ounces for Swiss Chard vs Broccoli:
Comparison of macro-nutrients per 5 ounces:



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