Comparing Nutrients in 7 ounces Boiled Swiss ChardVS Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Swiss Chard

30%

67%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Boiled Swiss Chardvs Broccoli

1.37%39.7kcal

Energy

2.33%67.5kcal

39.7 kcalvs67.5 kcal

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

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0.16%0.16g

Fat

0.76%0.73g

0.16 gvs0.73 g

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

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0.074%0.024g

Saturated Fat

0.71%0.23g

0.024 gvs0.23 g

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

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0.37%0.006g

Omega 3

7.8%0.13g

0.006 gvs0.13 g

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

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0.29%0.05g

Omega 6

0.57%0.097g

0.05 gvs0.097 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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6.3%8.2g

Carbohydrate

10%13g

8.2 gvs13 g

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

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3%2.2g

Sugars

4.65%3.37g

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

2.2 gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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11%4.17g

Fiber

13.6%5.16g

4.17 gvs5.16 g

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

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6.66%3.73g

Protein

10%5.6g

3.73 gvs5.6 g

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

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Vitamins

Boiled Swiss Chardvs Broccoli

67.5%607μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

607 μgvs61.5 μg

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

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5.62%0.067mg

Vitamin B1

11.7%0.14mg

Thiamine

0.067 mgvs0.14 mg

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

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13%0.17mg

Vitamin B2

18%0.23mg

Riboflavin

0.17 mgvs0.23 mg

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

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4.47%0.71mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

0.71 mgvs1.27 mg

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

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6.47%0.32mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.32 mgvs1.14 mg

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

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13%0.17mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.17 mgvs0.35 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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4.47%18μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

18 μgvs125 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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39.7%35.7mg

Vitamin C

197%177mg

Ascorbic acid

35.7 mgvs177 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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25%3.75mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

3.75 mgvs1.55 mg

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

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541%650μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

650 μgvs202 μg

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

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Minerals

Boiled Swiss Chardvs Broccoli

11.5%115mg

Calcium

9.33%93mg

115 mgvs93 mg

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

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36%0.32mg

Copper

11%0.097mg

0.32 mgvs0.097 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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56%4.5mg

Iron

18%1.45mg

4.5 mgvs1.45 mg

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

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40.6%171mg

Magnesium

9.92%41.7mg

171 mgvs41.7 mg

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

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29%0.66mg

Manganese

18%0.42mg

0.66 mgvs0.42 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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9.36%65.5mg

Phosphorus

18.7%131mg

65.5 mgvs131 mg

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

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32%1089mg

Potassium

18.4%627mg

1089 mgvs627 mg

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

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3.25%1.8μg

Selenium

9.02%4.96μg

1.8 μgvs4.96 μg

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

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23.7%355mg

Sodium

4.37%65.5mg

355 mgvs65.5 mg

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

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5.95%0.65mg

Zinc

7.4%0.81mg

0.65 mgvs0.81 mg

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

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4.97%184g

Water

4.8%177g

184 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Boiled Swiss Chard vs Broccoli:

Boiled and Drained Swiss Chard have 9.9 times more Vitamin A, 2.4 times more Vitamin E and 3.2 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 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.
Both Boiled and Drained Swiss Chard as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Swiss Chard vs Broccoli:

Boiled and Drained Swiss Chard have 1.2 times more Calcium, 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.
While Raw Broccoli contains 2 times more Phosphorus and 2.8 times more Selenium than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Raw Broccoli have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli contains 1.7 times more Energy, 21 times more Omega 3, 1.6 times more Carbohydrate, 1.5 times more Sugars and 1.5 times more Protein than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Raw Broccoli have similar amounts of Fiber per 7 oz.
Both Boiled and Drained Swiss Chard as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled Swiss ChardVS Fruit ChayoteBroccoliVS Fruit ChayoteBoiled Swiss ChardVS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 7 ounces Boiled Swiss ChardVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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