Comparing Nutrients in 100 grams Swiss ChardVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Frozen Broccoli Spears

33%

59%

100 g ▼

Macro Nutrients

Swiss Chardvs Frozen Broccoli Spears

0.66%19kcal

Energy

1%29kcal

19 kcalvs29 kcal

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

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0.21%0.2g

Fat

0.35%0.34g

0.2 gvs0.34 g

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

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0.094%0.03g

Saturated Fat

0.16%0.052g

0.03 gvs0.052 g

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

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0.44%0.007g

Omega 3

7.8%0.13g

0.007 gvs0.13 g

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

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0.37%0.063g

Omega 6

0.22%0.037g

0.063 gvs0.037 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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2.88%3.74g

Carbohydrate

4.1%5.35g

3.74 gvs5.35 g

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

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1.5%1.1g

Sugars

2.03%1.47g

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

1.1 gvs1.47 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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4.2%1.6g

Fiber

7.9%3g

1.6 gvs3 g

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

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3.2%1.8g

Protein

5.46%3.06g

1.8 gvs3.06 g

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

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Vitamins

Swiss Chardvs Frozen Broccoli Spears

34%306μg

Vitamin A

6.33%57μg

RAE, retinol activity equivalents

306 μgvs57 μg

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

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3.33%0.04mg

Vitamin B1

6%0.072mg

Thiamine

0.04 mgvs0.072 mg

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

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6.92%0.09mg

Vitamin B2

8.77%0.11mg

Riboflavin

0.09 mgvs0.11 mg

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

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2.5%0.4mg

Vitamin B3

2.9%0.46mg

Niacin, nicotinic acid, niacinamide

0.4 mgvs0.46 mg

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

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3.44%0.17mg

Vitamin B5

4.84%0.24mg

Pantothenic acid

0.17 mgvs0.24 mg

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

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7.6%0.099mg

Vitamin B6

13.5%0.18mg

Pyridoxine

0.099 mgvs0.18 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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3.5%14μg

Vitamin B9

23.5%94μg

Folates and Folic Acid

14 μgvs94 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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33.3%30mg

Vitamin C

76%68.3mg

Ascorbic acid

30 mgvs68.3 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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12.6%1.9mg

Vitamin E

9%1.35mg

Tocopherols and Tocotrienols

1.9 mgvs1.35 mg

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

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692%830μg

Vitamin K

84.5%101μg

Phytomenadione or phylloquinone

830 μgvs101 μg

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

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Minerals

Swiss Chardvs Frozen Broccoli Spears

5.1%51mg

Calcium

4.1%41mg

51 mgvs41 mg

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

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20%0.18mg

Copper

4%0.036mg

0.18 mgvs0.036 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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22.5%1.8mg

Iron

9%0.72mg

1.8 mgvs0.72 mg

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

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19.3%81mg

Magnesium

3.8%16mg

81 mgvs16 mg

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

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16%0.37mg

Manganese

11%0.26mg

0.37 mgvs0.26 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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6.57%46mg

Phosphorus

8.43%59mg

46 mgvs59 mg

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

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11%379mg

Potassium

7.35%250mg

379 mgvs250 mg

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

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1.64%0.9μg

Selenium

3.45%1.9μg

0.9 μgvs1.9 μg

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

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14%213mg

Sodium

1.13%17mg

213 mgvs17 mg

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

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3.27%0.36mg

Zinc

3.1%0.34mg

0.36 mgvs0.34 mg

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

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2.5%93g

Water

2.45%91g

93 gvs91 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 Swiss Chard vs Frozen Broccoli Spears:

Raw Swiss Chard have 5.4 times more Vitamin A, 1.4 times more Vitamin E and 8.2 times more Vitamin K than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 6.7 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Swiss Chard.
Both Raw Swiss Chard and Frozen Broccoli Spears have similar amounts of Vitamin B3 per 100 g.
Both Raw Swiss Chard as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Swiss Chard vs Frozen Broccoli Spears:

Raw Swiss Chard have 1.2 times more Calcium, 5 times more Copper, 2.5 times more Iron, 5.1 times more Magnesium, 1.4 times more Manganese, 1.5 times more Potassium and 12.5 times more Sodium than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 1.3 times more Phosphorus and 2.1 times more Selenium than Raw Swiss Chard.
Both Raw Swiss Chard and Frozen Broccoli Spears have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Frozen Broccoli Spears contain 1.5 times more Energy, 17.9 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 Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Swiss ChardVS Boiled Swiss ChardFrozen Broccoli SpearsVS Boiled Swiss ChardSwiss ChardVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Boiled Spears Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 grams Swiss ChardVS Frozen Broccoli Spears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: