Comparing Nutrients in 100 grams BroccoliVS Boiled Swiss Chard

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Swiss Chard

30%

67%

100 g ▼

Macro Nutrients

Broccolivs Boiled Swiss Chard

1.17%34kcal

Energy

0.69%20kcal

34 kcalvs20 kcal

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

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0.38%0.37g

Fat

0.082%0.08g

0.37 gvs0.08 g

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

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0.36%0.11g

Saturated Fat

0.038%0.012g

0.11 gvs0.012 g

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

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3.94%0.063g

Omega 3

0.19%0.003g

0.063 gvs0.003 g

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

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0.29%0.049g

Omega 6

0.15%0.025g

0.049 gvs0.025 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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5.1%6.64g

Carbohydrate

3.18%4.13g

6.64 gvs4.13 g

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

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2.34%1.7g

Sugars

1.5%1.1g

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

1.7 gvs1.1 g

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

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0.94%0.68g

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]

0.68 gvsNA g

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

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%0.49g

Glucose

0.49 gvsNA g

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

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%0.1g

Sucrose

0.1 gvsNA g

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

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6.84%2.6g

Fiber

5.53%2.1g

2.6 gvs2.1 g

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

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5.04%2.82g

Protein

3.36%1.88g

2.82 gvs1.88 g

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

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Vitamins

Broccolivs Boiled Swiss Chard

3.44%31μg

Vitamin A

34%306μg

RAE, retinol activity equivalents

31 μgvs306 μg

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

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5.9%0.071mg

Vitamin B1

2.83%0.034mg

Thiamine

0.071 mgvs0.034 mg

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

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9%0.12mg

Vitamin B2

6.6%0.086mg

Riboflavin

0.12 mgvs0.086 mg

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

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4%0.64mg

Vitamin B3

2.25%0.36mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs0.36 mg

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

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11.5%0.57mg

Vitamin B5

3.26%0.16mg

Pantothenic acid

0.57 mgvs0.16 mg

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

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13.5%0.18mg

Vitamin B6

6.54%0.085mg

Pyridoxine

0.18 mgvs0.085 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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15.8%63μg

Vitamin B9

2.25%9μg

Folates and Folic Acid

63 μgvs9 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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99%89.2mg

Vitamin C

20%18mg

Ascorbic acid

89.2 mgvs18 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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5.2%0.78mg

Vitamin E

12.6%1.9mg

Tocopherols and Tocotrienols

0.78 mgvs1.9 mg

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

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84.7%102μg

Vitamin K

273%327μg

Phytomenadione or phylloquinone

102 μgvs327 μg

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

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Minerals

Broccolivs Boiled Swiss Chard

4.7%47mg

Calcium

5.8%58mg

47 mgvs58 mg

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

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5.44%0.049mg

Copper

18%0.16mg

0.049 mgvs0.16 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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9.13%0.73mg

Iron

28.3%2.26mg

0.73 mgvs2.26 mg

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

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5%21mg

Magnesium

20.5%86mg

21 mgvs86 mg

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

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9.13%0.21mg

Manganese

14.5%0.33mg

0.21 mgvs0.33 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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9.43%66mg

Phosphorus

4.7%33mg

66 mgvs33 mg

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

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9.3%316mg

Potassium

16%549mg

316 mgvs549 mg

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

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4.55%2.5μg

Selenium

1.64%0.9μg

2.5 μgvs0.9 μg

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

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2.2%33mg

Sodium

12%179mg

33 mgvs179 mg

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

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3.73%0.41mg

Zinc

3%0.33mg

0.41 mgvs0.33 mg

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

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2.4%89.3g

Water

2.5%93g

89.3 gvs93 g

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

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Lets compare vitamin content per 100 grams of Broccoli vs Boiled Swiss Chard:

Raw Broccoli has 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.
While Boiled and Drained Swiss Chard contain 9.9 times more Vitamin A, 2.4 times more Vitamin E and 3.2 times more Vitamin K than Raw Broccoli.
Both Raw Broccoli as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Boiled Swiss Chard:

Raw Broccoli has 2 times more Phosphorus, 2.8 times more Selenium and 1.2 times more Zinc than Boiled and Drained Swiss Chard.
While Boiled and Drained Swiss Chard contain 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.
Both Raw Broccoli and Boiled and Drained Swiss Chard have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Broccoli has 1.7 times more Energy, 21 times more Omega 3, 1.6 times more Carbohydrate, 1.5 times more Sugars, 1.2 times more Fiber and 1.5 times more Protein than Boiled and Drained Swiss Chard.
Both Raw Broccoli as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

BroccoliVS Boiled BroccoliBoiled Swiss ChardVS Boiled BroccoliBroccoliVS Fruit ChayoteBoiled Swiss ChardVS Fruit Chayote

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Comparing Nutrients in 100 grams BroccoliVS Boiled Swiss Chard

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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