Comparing Nutrients in 100 calories Boiled Swiss Chard VS Broccoli

Weight per 100 calories

• Boiled Swiss Chard: 500g
• Broccoli: 294g

Raw Broccoli has 1.7 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is low in comparison to other foods. Boiled Swiss Chard having very low energy density.

Which food has more nutrients per 100 calories - Boiled Swiss Chard or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Swiss Chard	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	15% 19.5g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.76% 2g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	20% 7.65g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Broccoli	Recommended Dietary Allowance
Vitamin A	170% 1530μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	39.6% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45μg	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	100% 90mg	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	63% 9.45mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	141% 11.3mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.6% 165mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	80.7% 2745mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	12.5% 463g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Swiss Chard vs Broccoli:

• Boiled and Drained Swiss Chard have 16.8 times more Vitamin A, 1.2 times more Vitamin B2, 4.1 times more Vitamin E and 5.5 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Vitamin B5, 4.1 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Swiss Chard as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Swiss Chard vs Broccoli:

• Boiled and Drained Swiss Chard have 2.1 times more Calcium, 5.7 times more Copper, 5.3 times more Iron, 7 times more Magnesium, 2.7 times more Manganese, 3 times more Potassium, 9.2 times more Sodium, 1.4 times more Zinc and 1.8 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Selenium than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Raw Broccoli have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Swiss Chard have 1.4 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Fat, 5.6 times more Saturated Fat and 12.4 times more Omega 3 than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Raw Broccoli have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Boiled and Drained Swiss Chard as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.