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Comparing Nutrients in 7 ounces Swiss ChardVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Swiss Chard
30%
8%
62%
Baked White Potatoes
9%
1%
90%
7 oz ▼

Macro Nutrients

1.3%37.7kcal
Energy
6.3%183kcal
37.7 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.4g
Fat
0.31%0.3g
0.4 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.06g
Saturated Fat
0.25%0.079g
0.06 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.87%0.014g
Omega 3
1.86%0.03g
0.014 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.74%0.13g
Omega 6
0.57%0.097g
0.13 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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5.7%7.42g
Carbohydrate
32%42g
7.42 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3%2.2g
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.2 gvs3.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.99%0.71g
≤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 gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.25g
NA gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.79g
NA gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.36%3.18g
Fiber
11%4.17g
3.18 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
6.38%3.57g
Protein
7.44%4.17g
3.57 gvs4.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

67.5%607μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
607 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.6%0.079mg
Vitamin B1
7.94%0.095mg
Thiamine
0.079 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13.7%0.18mg
Vitamin B2
6.56%0.085mg
Riboflavin
0.18 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.96%0.79mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
0.79 mgvs3.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.83%0.34mg
Vitamin B5
15.2%0.76mg
Pantothenic acid
0.34 mgvs0.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15%0.2mg
Vitamin B6
32.2%0.42mg
Pyridoxine
0.2 mgvs0.42 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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6.95%27.8μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
27.8 μgvs75.4 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
27.8%25mg
Ascorbic acid
59.5 mgvs25 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
0.53%0.079mg
Tocopherols and Tocotrienols
3.75 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1373%1647μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
1647 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10%101mg
Calcium
2%20mg
101 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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39.5%0.36mg
Copper
28%0.25mg
0.36 mgvs0.25 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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44.7%3.57mg
Iron
16%1.27mg
3.57 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38.3%161mg
Magnesium
12.8%53.6mg
161 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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31.6%0.73mg
Manganese
16.3%0.38mg
0.73 mgvs0.38 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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13%91mg
Phosphorus
21.3%149mg
91 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22%752mg
Potassium
31.8%1080mg
752 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.25%1.8μg
Selenium
1.8%0.99μg
1.8 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
28%423mg
Sodium
0.93%14mg
423 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.5%0.71mg
Zinc
6.3%0.69mg
0.71 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.97%184g
Water
4.05%150g
184 gvs150 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 Baked White Potatoes:
Comparing minerals per 7 ounces for Swiss Chard vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



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