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Compare Nutrients in 100 grams Swiss ChardVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

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

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Swiss ChardBaked White Potatoes
Vitamin A
34%
0.11%
306 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
3.33%
4.17%
0.04 mg0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
6.92%
3.08%
0.09 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.5%
9.56%
0.4 mg1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
7.7%
16%
0.1 mg0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
33%
14%
30 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
12.7%
0.27%
1.9 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
692%
2.25%
830 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
3.5%
9.5%
14 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Swiss ChardBaked White Potatoes
Calcium
5.1%
1%
51 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
20%
14%
0.18 mg0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
22.5%
8%
1.8 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
20%
6.75%
81 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
16%
8.26%
0.37 mg0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
6.57%
10.7%
46 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
11%
16%
379 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
1.64%
0.91%
0.9 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
14%
0.47%
213 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
3.27%
3.2%
0.36 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Swiss Chard vs Baked White Potatoes:
Raw Swiss Chard have 306 times more Vitamin A, 2.3 times more Vitamin B2, 2.4 times more Vitamin C, 47.5 times more Vitamin E and 307.4 times more Vitamin K than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Thiamine, 3.8 times more Vitamin B3, 2.1 times more Vitamin B6 and 2.7 times more Folate than Raw Swiss Chard.

Comparing minerals per 100 grams for Swiss Chard vs Baked White Potatoes:
Raw Swiss Chard have 5.1 times more Calcium, 1.4 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 1.9 times more Manganese, 1.8 times more Selenium and 30.4 times more Sodium than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.6 times more Phosphorus and 1.4 times more Potassium than Raw Swiss Chard. Both Raw Swiss Chard and Baked Whole White Potatoes have similar amounts of Zinc per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Swiss ChardBaked White Potatoes
Energy
0.66%
3.17%
19 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.21%
0.15%
0.2 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.2%
3.75%
1.8 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
2.88%
16%
3.74 g21 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
1.5%
2.1%
1.1 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
4.2%
5.53%
1.6 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.09%
0.13%
0.03 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.63%
1.25%
0.01 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.35%
0.29%
0.06 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.5%
2.03%
93 g75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Swiss Chard have 1.2 times more Water than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.8 times more Energy, 5.6 times more Carbohydrate, 1.4 times more Sugars, 1.3 times more Fiber and 2 times more Omega 3 than Raw Swiss Chard. Both Raw Swiss Chard and Baked Whole White Potatoes have similar amounts of Protein per 100 g.Both Raw Swiss Chard as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100 g.