Nutrient Comparison: Frozen Broccoli Spears VS Boiled Swiss Chard per 14 oz
Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Boiled Swiss Chard:
- 14 ounces of Frozen Broccoli Spears have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 10.4 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 5.4 times more Vitamin A, 1.4 times more Vitamin E and 3.2 times more Vitamin K than Frozen Broccoli Spears.
- Both Frozen Broccoli Spears as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Boiled Swiss Chard:
- 14 ounces of Frozen Broccoli Spears have 1.8 times more Phosphorus and 2.1 times more Selenium than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 1.4 times more Calcium, 4.5 times more Copper, 3.1 times more Iron, 5.4 times more Magnesium, 1.3 times more Manganese, 2.2 times more Potassium and 10.5 times more Sodium than Frozen Broccoli Spears.
- Both Frozen Broccoli Spears and Boiled Swiss Chard contain similar levels of Zinc and Water per 14 ounces.
- 14 ounces of Boiled Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Frozen Broccoli Spears have 41.7 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Boiled Swiss Chard.
- 14 ounces of Boiled Swiss Chard provide inadequate amounts of Omega 3
- Both Frozen Broccoli Spears as well as Boiled and Drained Swiss Chard provide inadequate amounts of Energy and Omega 6 in 14 ounces.