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Comparing Nutrients in 100 calories Swiss ChardVS Baked White Potatoes

Weight per 100 calories

Swiss Chard
526g
Baked White Potatoes
109g

Baked Whole White Potatoes have 4.8 times more energy per unit of mass than Raw Swiss Chard, which is average in comparison to other foods. Swiss Chard having very low energy density.

Which food has more nutrients per 100 calories - Swiss Chard or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.1%1.05g
Fat
0.17%0.16g
1.05 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.49%0.16g
Saturated Fat
0.14%0.043g
0.16 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.3%0.037g
Omega 3
1%0.016g
0.037 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.95%0.33g
Omega 6
0.31%0.053g
0.33 gvs0.053 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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15%19.7g
Carbohydrate
17.6%23g
19.7 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
8%5.8g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.8 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.54%0.39g
≤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 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.42g
Fiber
6%2.3g
8.42 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17%9.47g
Protein
4.08%2.3g
9.47 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

179%1611μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
1611 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.5%0.21mg
Vitamin B1
4.35%0.052mg
Thiamine
0.21 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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36.4%0.47mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.47 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.1mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
2.1 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18%0.91mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.91 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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40%0.52mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.52 mgvs0.23 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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18.4%73.7μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
73.7 μgvs41.3 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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175%158mg
Vitamin C
15.2%13.7mg
Ascorbic acid
158 mgvs13.7 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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66.3%9.95mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
9.95 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3640%4368μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
4368 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27%268mg
Calcium
1.1%11mg
268 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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105%0.94mg
Copper
15.3%0.14mg
0.94 mgvs0.14 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 .

Find Vegetables rich in Fluoride
118%9.47mg
Iron
8.7%0.7mg
9.47 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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102%426mg
Magnesium
7%29.3mg
426 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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83.8%1.93mg
Manganese
8.93%0.21mg
1.93 mgvs0.21 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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34.6%242mg
Phosphorus
11.6%81.5mg
242 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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58.7%1995mg
Potassium
17.4%591mg
1995 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.6%4.74μg
Selenium
0.99%0.54μg
4.74 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
74.7%1121mg
Sodium
0.51%7.6mg
1121 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.2%1.9mg
Zinc
3.46%0.38mg
1.9 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13%488g
Water
2.2%82g
488 gvs82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Swiss Chard vs Baked White Potatoes:
Comparing minerals per 100 calories for Swiss Chard vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: