Comparing Nutrients in 100 calories Swiss Chard VS Frozen Chopped Broccoli

Weight per 100 calories

• Swiss Chard: 526g
• Frozen Chopped Broccoli: 385g

Frozen Chopped Broccoli, Unprepared has 1.4 times more energy per unit of mass than Raw Swiss Chard, which is very low in comparison to other foods. Swiss Chard having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Swiss Chard	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	14% 18.4g	130g per day for Men 19-50 years
Sugars	8% 5.8g	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.42g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	17% 9.47g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	179% 1611μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.4% 0.47mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	38.5% 0.5mg	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	18.4% 73.7μg	64.4% 258μg	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	175% 158mg	241% 217mg	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	66.3% 9.95mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3640% 4368μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	27% 268mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	16.2% 0.15mg	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	118% 9.47mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	83.8% 1.93mg	49% 1.13mg	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	34.6% 242mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	58.7% 1995mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.74μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	74.7% 1121mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	13% 488g	9.5% 352g	3700g per day for Men 19-50 years

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

• Raw Swiss Chard have 8.1 times more Vitamin A, 1.3 times more Vitamin B2, 2.1 times more Vitamin E and 14 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.5 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Swiss Chard.
• Both Raw Swiss Chard and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Raw Swiss Chard as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Swiss Chard vs Frozen Chopped Broccoli:

• Raw Swiss Chard have 1.2 times more Calcium, 6.4 times more Copper, 3 times more Iron, 6.2 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 12.1 times more Sodium and 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Selenium than Raw Swiss Chard.
• Both Raw Swiss Chard and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Swiss Chard have 2.8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11 times more Omega 3 and 1.4 times more Fiber than Raw Swiss Chard.
• Both Raw Swiss Chard and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Raw Swiss Chard as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.