Comparing Nutrients in 100 calories Boiled Swiss Chard VS Baked White Potatoes

Weight per 100 calories

• Boiled Swiss Chard: 500g
• Baked White Potatoes: 109g

Baked Whole White Potatoes have 4.6 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is average 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 Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Swiss Chard	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.31% 0.053g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	6% 2.3g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	170% 1530μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	17.6% 0.23mg	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	10.3% 41.3μg	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	15.2% 13.7mg	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	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Baked White Potatoes	Recommended Dietary Allowance
Calcium	29% 290mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	15.3% 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	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	8.93% 0.21mg	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	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	80.7% 2745mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	12.5% 463g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Swiss Chard vs Baked White Potatoes:

• Boiled and Drained Swiss Chard have 1407.6 times more Vitamin A, 3.3 times more Vitamin B1, 9.2 times more Vitamin B2, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 6.6 times more Vitamin C, 217.4 times more Vitamin E and 557.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Boiled and Drained Swiss Chard and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Boiled and Drained Swiss Chard as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Swiss Chard vs Baked White Potatoes:

• Boiled and Drained Swiss Chard have 26.7 times more Calcium, 5.9 times more Copper, 16.2 times more Iron, 14.7 times more Magnesium, 8.1 times more Manganese, 2 times more Phosphorus, 4.6 times more Potassium, 8.3 times more Selenium, 117.6 times more Sodium, 4.3 times more Zinc and 5.7 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Swiss Chard have 3.3 times more Sugars, 4.6 times more Fiber and 4.1 times more Protein than Baked Whole White Potatoes.
• Both Boiled and Drained Swiss Chard and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Boiled and Drained Swiss Chard as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.