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Comparing Nutrients in 100 calories Boiled Swiss ChardVS Oranges

Weight per 100 calories

Boiled Swiss Chard
500g
Oranges
213g

Raw Oranges have 2.4 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 Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Swiss Chard
30%
3%
67%
Oranges
7%
2%
91%
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
0.41%0.4g
Fat
0.26%0.26g
0.4 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.06g
Saturated Fat
0.1%0.032g
0.06 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.94%0.015g
Omega 3
0.93%0.015g
0.015 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.74%0.13g
Omega 6
0.23%0.038g
0.13 gvs0.038 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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16%20.7g
Carbohydrate
19.2%25g
20.7 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.6%5.5g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.5 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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27.6%10.5g
Fiber
13.4%5.1g
10.5 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
16.8%9.4g
Protein
3.57%2g
9.4 gvs2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

170%1530μg
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
1530 μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
14%0.17mg
Vitamin B1
15.4%0.19mg
Thiamine
0.17 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33%0.43mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.43 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.3%0.82mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.82 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.7%0.43mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.43 mgvs0.13 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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11.3%45μg
Vitamin B9
16%64μg
Folates and Folic Acid
45 μgvs64 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
100%90mg
Vitamin C
126%113mg
Ascorbic acid
90 mgvs113 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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63%9.45mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
9.45 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1364%1637μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1637 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

29%290mg
Calcium
8.5%85mg
290 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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91%0.82mg
Copper
10.6%0.096mg
0.82 mgvs0.096 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 .

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141%11.3mg
Iron
2.66%0.21mg
11.3 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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102%430mg
Magnesium
5.07%21.3mg
430 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.6%1.67mg
Manganese
2.3%0.053mg
1.67 mgvs0.053 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 .

Find Vegetables rich in Molybdenum
23.6%165mg
Phosphorus
4.26%29.8mg
165 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
80.7%2745mg
Potassium
11.3%385mg
2745 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.2%4.5μg
Selenium
1.93%1.06μg
4.5 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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59.7%895mg
Sodium
0%0mg
895 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
15%1.65mg
Zinc
1.35%0.15mg
1.65 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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12.5%463g
Water
5%185g
463 gvs185 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 Boiled Swiss Chard vs Oranges:
Comparing minerals per 100 calories for Boiled Swiss Chard vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: