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Comparing Nutrients in 100 calories AcornsVS Swiss Chard

Weight per 100 Calories

Acorns
26g
Swiss Chard
526g

100g of Acorns have 20.4 times more energy than 100g of Swiss Chard, having high energy density when compared to other foods.100g of Swiss Chard have very low energy density.

Discover which food has more nutrients per 100 kcal - Acorns or Swiss Chard?

Macros Ratio

Protein Fat Carbs

Acorns
6%
53%
41%
Swiss Chard
30%
8%
62%
100 kcal ▼

Macro Nutrients

4.55%100kcal
Energy
4.55%100kcal
Recommended Energy Intake is based on the [Guidelines 2020.
100 kcalvs100 kcal
Recommended Dietary Allowance for Energy is 2200kcal per day for Men 19-50 years .

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6.36%6.17g
Fat
1.1%1.05g
Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
6.17 gvs1.05 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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2.5%0.8g
Saturated Fat
0.49%0.16g
Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
0.8 gvs0.16 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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NA
Omega 3
2.3%0.037g
Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
NA gvs0.037 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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7%1.2g
Omega 6
1.95%0.33g
Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
1.2 gvs0.33 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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8.1%10.5g
Carbohydrate
15%19.7g
10.5 gvs19.7 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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NA
Sugars
8%5.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5.8 g
Recommended Dietary Allowance for Sugars 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 for Fructose is 72.5g per day for Men 19-50 years .

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

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

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NA
Fiber
22%8.42g
Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
NA gvs8.42 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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2.84%1.6g
Protein
17%9.47g
1.6 gvs9.47 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0.057%0.52μg
Vitamin A
179%1611μg
RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
0.52 μgvs1611 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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2.4%0.029mg
Vitamin B1
17.5%0.21mg
Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
0.029 mgvs0.21 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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2.35%0.03mg
Vitamin B2
36.4%0.47mg
Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
0.03 mgvs0.47 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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2.95%0.47mg
Vitamin B3
13%2.1mg
Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
0.47 mgvs2.1 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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3.7%0.18mg
Vitamin B5
18%0.91mg
Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
0.18 mgvs0.91 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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10.5%0.14mg
Vitamin B6
40%0.52mg
Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
0.14 mgvs0.52 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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5.62%22.5μg
Vitamin B9
18.4%73.7μg
Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
22.5 μgvs73.7 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
175%158mg
Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
0 mgvs158 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
NA IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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NA
Vitamin E
66.3%9.95mg
Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
NA mgvs9.95 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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NA
Vitamin K
3640%4368μg
Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]
NA μgvs4368 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

1.06%10.6mg
Calcium
27%268mg
Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
10.6 mgvs268 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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18%0.16mg
Copper
105%0.94mg
Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
0.16 mgvs0.94 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds and Vegetables rich in Copper
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 for Fluoride is 4000μg per day for Men 19-50 years .

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2.55%0.2mg
Iron
118%9.47mg
Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
0.2 mgvs9.47 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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3.8%16mg
Magnesium
102%426mg
Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
16 mgvs426 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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15%0.35mg
Manganese
83.8%1.93mg
Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
0.35 mgvs1.93 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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2.9%20.4mg
Phosphorus
34.6%242mg
Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
20.4 mgvs242 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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4.1%139mg
Potassium
58.7%1995mg
Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
139 mgvs1995 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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NA
Selenium
8.6%4.74μg
Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
NA μgvs4.74 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
74.7%1121mg
Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
0 mgvs1121 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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1.2%0.13mg
Zinc
17.2%1.9mg
Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
0.13 mgvs1.9 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.19%7.2g
Water
13%488g
7.2 gvs488 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Acorns VS Swiss Chard Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 kcal - Acorns or Swiss Chard?

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

Comparing minerals per 100 calories for Acorns vs Swiss Chard:

Comparison of macro-nutrients per 100 calories:




Compare More Foods (100 kcal):