Comparing Nutrients in 14 ounces Boiled Swiss Chard with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard with Salt	30%	3%	67%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Swiss Chard with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	13.5% 9.76g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	19% 7.14g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	135% 1214μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	34% 0.44mg	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	8.93% 35.7μg	7.94% 31.8μg	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	79.4% 71.4mg	8.8% 7.94mg	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	50% 7.5mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1083% 1299μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	23% 230mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	45.4% 0.41mg	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	112% 8.97mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	77.7% 1.8mg	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	18.7% 131mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	110% 1647mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.94% 368g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard with Salt VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Swiss Chard with Salt versus 14 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Swiss Chard with Salt vs Canned Carrots with Liquids and Salt:

• 14 ounces of Boiled Swiss Chard with Salt have 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 9 times more Vitamin C, 2.6 times more Vitamin E and 33.4 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 2 times more Vitamin A and 1.3 times more Vitamin B6 than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Swiss Chard with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Swiss Chard with Salt vs Canned Carrots with Liquids and Salt:

• 14 ounces of Boiled Swiss Chard with Salt have 1.9 times more Calcium, 1.6 times more Copper, 4.3 times more Iron, 9.6 times more Magnesium, 1.7 times more Phosphorus, 3.2 times more Potassium and 1.7 times more Sodium than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Manganese than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Canned Carrots with Liquids and Salt contain similar levels of Zinc and Water per 14 ounces.
• Both Boiled and Drained Swiss Chard with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Swiss Chard with Salt have 3.2 times more Protein than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Carbohydrate and 2.2 times more Sugars than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Boiled and Drained Swiss Chard with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy in 14 ounces.