Comparing Nutrients in 7 ounces Swiss ChardVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Cooked Chopped Frozen Broccoli

36%

61%

7 oz ▼

Macro Nutrients

Swiss Chardvs Cooked Chopped Frozen Broccoli

1.3%37.7kcal

Energy

1.9%55.6kcal

37.7 kcalvs55.6 kcal

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

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0.41%0.4g

Fat

0.25%0.24g

0.4 gvs0.24 g

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

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0.19%0.06g

Saturated Fat

0.11%0.036g

0.06 gvs0.036 g

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

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0.87%0.014g

Omega 3

5.2%0.083g

0.014 gvs0.083 g

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

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0.74%0.13g

Omega 6

0.15%0.026g

0.13 gvs0.026 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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5.7%7.42g

Carbohydrate

8.17%10.6g

7.42 gvs10.6 g

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

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3%2.2g

Sugars

4.02%2.9g

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

2.2 gvs2.9 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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8.36%3.18g

Fiber

15.7%5.95g

3.18 gvs5.95 g

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

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6.38%3.57g

Protein

11%6.15g

3.57 gvs6.15 g

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

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Vitamins

Swiss Chardvs Cooked Chopped Frozen Broccoli

67.5%607μg

Vitamin A

11.2%101μg

RAE, retinol activity equivalents

607 μgvs101 μg

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

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6.6%0.079mg

Vitamin B1

9.1%0.11mg

Thiamine

0.079 mgvs0.11 mg

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

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13.7%0.18mg

Vitamin B2

12.4%0.16mg

Riboflavin

0.18 mgvs0.16 mg

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

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4.96%0.79mg

Vitamin B3

5.7%0.91mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs0.91 mg

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

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6.83%0.34mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.34 mgvs0.54 mg

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

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15%0.2mg

Vitamin B6

20%0.26mg

Pyridoxine

0.2 mgvs0.26 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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6.95%27.8μg

Vitamin B9

27.8%111μg

Folates and Folic Acid

27.8 μgvs111 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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66%59.5mg

Vitamin C

88.4%79.6mg

Ascorbic acid

59.5 mgvs79.6 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

17.5%2.6mg

Tocopherols and Tocotrienols

3.75 mgvs2.6 mg

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

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1373%1647μg

Vitamin K

146%175μg

Phytomenadione or phylloquinone

1647 μgvs175 μg

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

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Minerals

Swiss Chardvs Cooked Chopped Frozen Broccoli

10%101mg

Calcium

6.55%65.5mg

101 mgvs65.5 mg

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

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39.5%0.36mg

Copper

7.5%0.067mg

0.36 mgvs0.067 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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44.7%3.57mg

Iron

15%1.2mg

3.57 mgvs1.2 mg

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

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38.3%161mg

Magnesium

6.14%25.8mg

161 mgvs25.8 mg

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

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31.6%0.73mg

Manganese

19.2%0.44mg

0.73 mgvs0.44 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%91mg

Phosphorus

14%97mg

91 mgvs97 mg

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

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22%752mg

Potassium

8.3%282mg

752 mgvs282 mg

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

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3.25%1.8μg

Selenium

2.53%1.4μg

1.8 μgvs1.4 μg

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

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28%423mg

Sodium

1.46%22mg

423 mgvs22 mg

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

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6.5%0.71mg

Zinc

5.05%0.56mg

0.71 mgvs0.56 mg

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

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4.97%184g

Water

4.87%180g

184 gvs180 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 Swiss Chard vs Cooked Chopped Frozen Broccoli:

Raw Swiss Chard have 6 times more Vitamin A, 1.4 times more Vitamin E and 9.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.4 times more Vitamin B1, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 4 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Swiss Chard.
Both Raw Swiss Chard and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
Both Raw Swiss Chard as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Swiss Chard vs Cooked Chopped Frozen Broccoli:

Raw Swiss Chard have 1.5 times more Calcium, 5.3 times more Copper, 3 times more Iron, 6.2 times more Magnesium, 1.6 times more Manganese, 2.7 times more Potassium, 1.3 times more Selenium, 19.4 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
Both Raw Swiss Chard and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled Chopped Frozen Broccoli contains 6 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 Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Swiss ChardVS Boiled Swiss ChardCooked Chopped Frozen BroccoliVS Boiled Swiss ChardSwiss ChardVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

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Comparing Nutrients in 7 ounces Swiss ChardVS Cooked Chopped Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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