Comparing Nutrients in 100 grams Swiss ChardVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Swiss Chard

30%

62%

Oil Roasted Almonds

13%

76%

11%

100 g ▼

Macro Nutrients

Swiss Chardvs Oil Roasted Almonds

0.66%19kcal

Energy

21%607kcal

19 kcalvs607 kcal

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

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0.21%0.2g

Fat

57%55g

0.2 gvs55 g

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

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0.094%0.03g

Saturated Fat

13%4.2g

0.03 gvs4.2 g

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

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0.44%0.007g

Omega 3

0%0g

0.007 gvs0 g

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

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0.37%0.063g

Omega 6

79.5%13.5g

0.063 gvs13.5 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

13.6%17.7g

3.74 gvs17.7 g

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

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1.5%1.1g

Sugars

6.28%4.55g

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

1.1 gvs4.55 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.04g

NA gvs0.04 g

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

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Sucrose

%4.38g

NA gvs4.38 g

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

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4.2%1.6g

Fiber

27.6%10.5g

1.6 gvs10.5 g

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

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3.2%1.8g

Protein

38%21.2g

1.8 gvs21.2 g

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

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Vitamins

Swiss Chardvs Oil Roasted Almonds

34%306μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

306 μgvs0 μg

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

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3.33%0.04mg

Vitamin B1

7.67%0.092mg

Thiamine

0.04 mgvs0.092 mg

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

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6.92%0.09mg

Vitamin B2

60%0.78mg

Riboflavin

0.09 mgvs0.78 mg

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

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2.5%0.4mg

Vitamin B3

23%3.67mg

Niacin, nicotinic acid, niacinamide

0.4 mgvs3.67 mg

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

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3.44%0.17mg

Vitamin B5

4.6%0.23mg

Pantothenic acid

0.17 mgvs0.23 mg

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

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7.6%0.099mg

Vitamin B6

9.08%0.12mg

Pyridoxine

0.099 mgvs0.12 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

6.75%27μg

Folates and Folic Acid

14 μgvs27 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

0%0mg

Ascorbic acid

30 mgvs0 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

173%26mg

Tocopherols and Tocotrienols

1.9 mgvs26 mg

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

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692%830μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

830 μgvs0 μg

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

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Minerals

Swiss Chardvs Oil Roasted Almonds

5.1%51mg

Calcium

29%291mg

51 mgvs291 mg

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

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20%0.18mg

Copper

106%0.96mg

0.18 mgvs0.96 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

46%3.68mg

1.8 mgvs3.68 mg

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

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19.3%81mg

Magnesium

65.2%274mg

81 mgvs274 mg

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

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16%0.37mg

Manganese

107%2.46mg

0.37 mgvs2.46 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

66.6%466mg

46 mgvs466 mg

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

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11%379mg

Potassium

20.6%699mg

379 mgvs699 mg

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

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1.64%0.9μg

Selenium

7.45%4.1μg

0.9 μgvs4.1 μg

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

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14%213mg

Sodium

0.067%1mg

213 mgvs1 mg

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

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3.27%0.36mg

Zinc

28%3.07mg

0.36 mgvs3.07 mg

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

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2.5%93g

Water

0.076%2.8g

93 gvs2.8 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 Oil Roasted Almonds:

Raw Swiss Chard have more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 2.3 times more Vitamin B1, 8.7 times more Vitamin B2, 9.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 13.7 times more Vitamin E than Raw Swiss Chard.
Both Raw Swiss Chard and Oil Roasted Almonds have similar amounts of Vitamin B6 per 100 g.
Both Raw Swiss Chard as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Swiss Chard vs Oil Roasted Almonds:

Raw Swiss Chard have 213 times more Sodium and 33.1 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 5.7 times more Calcium, 5.3 times more Copper, 2 times more Iron, 3.4 times more Magnesium, 6.7 times more Manganese, 10.1 times more Phosphorus, 1.8 times more Potassium, 4.6 times more Selenium and 8.5 times more Zinc than Raw Swiss Chard.

Comparison of macro-nutrients per 100 grams:

Oil Roasted Almonds contain 31.9 times more Energy, 275.9 times more Fat, 140.3 times more Saturated Fat, 214.6 times more Omega 6, 4.7 times more Carbohydrate, 4.1 times more Sugars, 6.6 times more Fiber and 11.8 times more Protein than Raw Swiss Chard.
Both Raw Swiss Chard as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Swiss ChardVS Boiled Swiss ChardOil Roasted AlmondsVS Boiled Swiss ChardSwiss ChardVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 100 grams Swiss ChardVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: