Comparing Nutrients in 5 ounces Swiss ChardVS Boiled Swiss Chard

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Boiled Swiss Chard

30%

67%

5 oz ▼

Macro Nutrients

Swiss Chardvs Boiled Swiss Chard

0.93%27kcal

Energy

0.98%28.3kcal

27 kcalvs28.3 kcal

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

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0.29%0.28g

Fat

0.12%0.11g

0.28 gvs0.11 g

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

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0.13%0.043g

Saturated Fat

0.053%0.017g

0.043 gvs0.017 g

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

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0.62%0.01g

Omega 3

0.27%0.004g

0.01 gvs0.004 g

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

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0.53%0.089g

Omega 6

0.21%0.035g

0.089 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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4.08%5.3g

Carbohydrate

4.5%5.85g

5.3 gvs5.85 g

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

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2.15%1.56g

Sugars

2.15%1.56g

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

1.56 gvs1.56 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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5.97%2.27g

Fiber

7.83%2.98g

2.27 gvs2.98 g

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

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4.56%2.55g

Protein

4.76%2.66g

2.55 gvs2.66 g

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

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Vitamins

Swiss Chardvs Boiled Swiss Chard

48%434μg

Vitamin A

48%434μg

RAE, retinol activity equivalents

434 μgvs434 μg

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

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4.72%0.057mg

Vitamin B1

4%0.048mg

Thiamine

0.057 mgvs0.048 mg

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

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9.8%0.13mg

Vitamin B2

9.38%0.12mg

Riboflavin

0.13 mgvs0.12 mg

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

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3.54%0.57mg

Vitamin B3

3.2%0.51mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs0.51 mg

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

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4.88%0.24mg

Vitamin B5

4.62%0.23mg

Pantothenic acid

0.24 mgvs0.23 mg

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

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10.8%0.14mg

Vitamin B6

9.27%0.12mg

Pyridoxine

0.14 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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4.96%20μg

Vitamin B9

3.2%12.8μg

Folates and Folic Acid

20 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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47.2%42.5mg

Vitamin C

28.3%25.5mg

Ascorbic acid

42.5 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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18%2.68mg

Vitamin E

18%2.68mg

Tocopherols and Tocotrienols

2.68 mgvs2.68 mg

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

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980%1177μg

Vitamin K

387%464μg

Phytomenadione or phylloquinone

1177 μgvs464 μg

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

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Minerals

Swiss Chardvs Boiled Swiss Chard

7.23%72.3mg

Calcium

8.22%82.2mg

72.3 mgvs82.2 mg

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

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28%0.25mg

Copper

25.7%0.23mg

0.25 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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32%2.55mg

Iron

40%3.2mg

2.55 mgvs3.2 mg

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

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27.3%115mg

Magnesium

29%122mg

115 mgvs122 mg

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

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22.6%0.52mg

Manganese

20.6%0.47mg

0.52 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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9.3%65.2mg

Phosphorus

6.7%46.8mg

65.2 mgvs46.8 mg

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

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16%537mg

Potassium

23%778mg

537 mgvs778 mg

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

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2.3%1.28μg

Selenium

2.3%1.28μg

1.28 μgvs1.28 μg

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

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20%302mg

Sodium

17%254mg

302 mgvs254 mg

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

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4.64%0.51mg

Zinc

4.25%0.47mg

0.51 mgvs0.47 mg

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

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3.55%131g

Water

3.55%131g

131 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 Swiss Chard vs Boiled Swiss Chard:

Raw Swiss Chard have 1.6 times more Vitamin B9, 1.7 times more Vitamin C and 2.5 times more Vitamin K than Boiled and Drained Swiss Chard.
Both Raw Swiss Chard and Boiled and Drained Swiss Chard have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 5 oz.
Both Raw Swiss Chard 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 Swiss Chard vs Boiled Swiss Chard:

Raw Swiss Chard have 1.4 times more Phosphorus than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 1.3 times more Iron and 1.4 times more Potassium than Raw Swiss Chard.
Both Raw Swiss Chard and Boiled and Drained Swiss Chard have similar amounts of Calcium, Copper, Magnesium, Manganese, Selenium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Swiss Chard contain 1.3 times more Fiber than Raw Swiss Chard.
Both Raw Swiss Chard and Boiled and Drained Swiss Chard have similar amounts of Carbohydrate, Sugars and Protein per 5 oz.
Both Raw Swiss Chard as well as Boiled and Drained Swiss Chard have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

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Swiss ChardVS Fruit ChayoteBoiled Swiss ChardVS Fruit Chayote

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Comparing Nutrients in 5 ounces Swiss ChardVS Boiled Swiss Chard

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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