Comparing Nutrients in 100 calories Navel OrangesVS Boiled Swiss Chard
Weight per 100 calories
Navel Oranges
204g
Boiled Swiss Chard
500g
Navel Oranges have 2.5 times more energy per 100g than Boiled Swiss Chard. It has low energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.
Discover which food has more nutrients per 100 calories - Navel Oranges or Boiled Swiss Chard?
Navel Oranges VS Boiled Swiss Chard Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Navel Oranges or Boiled Swiss Chard?
Lets compare vitamin content per 100 calories of Navel Oranges vs Boiled Swiss Chard:
100 calories of Navel Oranges have 1.5 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Swiss Chard.
While 100 kcal of Boiled and Drained Swiss Chard contain 62.5 times more Vitamin A, 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 30.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Navel Oranges and Boiled Swiss Chard provide similar amounts of Vitamin B1 per 100 calories.
100 calories of Navel Oranges have insufficient amounts of Vitamin K
Both Raw Navel Oranges as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Navel Oranges vs Boiled Swiss Chard:
100 kcal of Boiled and Drained Swiss Chard contain 3.3 times more Calcium, 10.2 times more Copper, 42.6 times more Iron, 19.2 times more Magnesium, 28.2 times more Manganese, 3.5 times more Phosphorus, 8.1 times more Potassium, more Selenium, 438.6 times more Sodium, 10.1 times more Zinc and 2.6 times more Water than Raw Navel Oranges.
100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Navel Oranges have 1.2 times more Carbohydrate and 3.2 times more Sugars than Boiled Swiss Chard.
While 100 kcal of Boiled and Drained Swiss Chard contain 2.3 times more Fiber and 5.1 times more Protein than Raw Navel Oranges.
Both Navel Oranges and Boiled Swiss Chard offer comparable quantities of Energy per 100 calories.
Both Raw Navel Oranges as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.