Comparing Nutrients in 7 ounces Swiss ChardVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Swiss Chardvs Valencia Oranges

1.3%37.7kcal

Energy

3.35%97kcal

37.7 kcalvs97 kcal

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

Find Vegetables rich in Energy

0.41%0.4g

Fat

0.61%0.6g

0.4 gvs0.6 g

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

Find Vegetables rich in Fat

0.19%0.06g

Saturated Fat

0.22%0.069g

0.06 gvs0.069 g

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

Find Vegetables rich in Saturated Fat

0.87%0.014g

Omega 3

2%0.032g

0.014 gvs0.032 g

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

Find Vegetables rich in Omega 3

0.74%0.13g

Omega 6

0.51%0.087g

0.13 gvs0.087 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

5.7%7.42g

Carbohydrate

18%23.6g

7.42 gvs23.6 g

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

Find Vegetables rich in Carbohydrate

3%2.2g

Sugars

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

2.2 gvsNA 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

8.36%3.18g

Fiber

13%4.96g

3.18 gvs4.96 g

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

Find Vegetables rich in Fiber

6.38%3.57g

Protein

3.7%2.06g

3.57 gvs2.06 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 Valencia Oranges

67.5%607μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

607 μgvs24 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

6.6%0.079mg

Vitamin B1

14.4%0.17mg

Thiamine

0.079 mgvs0.17 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

13.7%0.18mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.18 mgvs0.079 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

4.96%0.79mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs0.54 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

6.83%0.34mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.34 mgvs0.5 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

15%0.2mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.2 mgvs0.13 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

6.95%27.8μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

27.8 μgvs77.4 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

66%59.5mg

Vitamin C

107%96mg

Ascorbic acid

59.5 mgvs96 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

25%3.75mg

Vitamin E

Tocopherols and Tocotrienols

3.75 mgvsNA mg

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

Find Vegetables rich in Vitamin E

1373%1647μg

Vitamin K

Phytomenadione or phylloquinone

1647 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Swiss Chardvs Valencia Oranges

10%101mg

Calcium

7.94%79.4mg

101 mgvs79.4 mg

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

Find Vegetables rich in Calcium

39.5%0.36mg

Copper

8.16%0.073mg

0.36 mgvs0.073 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

44.7%3.57mg

Iron

2.23%0.18mg

3.57 mgvs0.18 mg

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

Find Vegetables rich in Iron

38.3%161mg

Magnesium

4.72%20mg

161 mgvs20 mg

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

Find Vegetables rich in Magnesium

31.6%0.73mg

Manganese

2%0.046mg

0.73 mgvs0.046 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

13%91mg

Phosphorus

4.8%33.7mg

91 mgvs33.7 mg

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

Find Vegetables rich in Phosphorus

22%752mg

Potassium

10.4%355mg

752 mgvs355 mg

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

Find Vegetables rich in Potassium

3.25%1.8μg

Selenium

1.8 μgvsNA μg

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

Find Vegetables rich in Selenium

28%423mg

Sodium

0%0mg

423 mgvs0 mg

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

Find Vegetables rich in Sodium

6.5%0.71mg

Zinc

1.1%0.12mg

0.71 mgvs0.12 mg

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

Find Vegetables rich in Zinc

4.97%184g

Water

4.63%171g

184 gvs171 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 7 ounces of Swiss Chard vs Valencia Oranges:

Raw Swiss Chard have 25.5 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B5, 2.8 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Swiss Chard.
Both Raw Swiss Chard as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Swiss Chard vs Valencia Oranges:

Raw Swiss Chard have 1.3 times more Calcium, 4.8 times more Copper, 20 times more Iron, 8.1 times more Magnesium, 15.9 times more Manganese, 2.7 times more Phosphorus, 2.1 times more Potassium, more Sodium and 6 times more Zinc than Raw Valencia Oranges.
Both Raw Swiss Chard and Raw Valencia Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Swiss Chard have 1.7 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Energy, 2.3 times more Omega 3, 3.2 times more Carbohydrate and 1.6 times more Fiber than Raw Swiss Chard.
Both Raw Swiss Chard as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Swiss ChardVS Boiled Swiss ChardValencia OrangesVS Boiled Swiss ChardSwiss ChardVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 7 ounces Swiss ChardVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: