Comparing Nutrients in 14 ounces Boiled Swiss Chard with Salt VS Cooked Frozen Chopped Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard with Salt	30%	3%	67%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Boiled Swiss Chard with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	21.7% 28g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	3.12% 2.26g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	135% 1214μg	254% 2282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	35% 0.45mg	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	75.4% 302μg	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	116% 105mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1083% 1299μg	2061% 2473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	24.3% 0.22mg	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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	114% 2.63mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	110% 1647mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.94% 368g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard with Salt VS Cooked Frozen Chopped Collards with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Swiss Chard with Salt versus 14 oz of Cooked Frozen Chopped Collards with 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 Cooked Frozen Chopped Collards with Salt:

• 14 ounces of Boiled Swiss Chard with Salt have 1.4 times more Vitamin B5 and 1.5 times more Vitamin E than Cooked Frozen Chopped Collards with Salt.
• While 14 oz of Boiled Chopped Frozen Collards, drained with Salt contain 1.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, 8.4 times more Vitamin B9, 1.5 times more Vitamin C and 1.9 times more Vitamin K than Boiled and Drained Swiss Chard with Salt.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled Chopped Frozen Collards, drained 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 Cooked Frozen Chopped Collards with Salt:

• 14 ounces of Boiled Swiss Chard with Salt have 3 times more Copper, 2 times more Iron, 2.9 times more Magnesium, 1.2 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Sodium and 1.2 times more Zinc than Cooked Frozen Chopped Collards with Salt.
• While 14 oz of Boiled Chopped Frozen Collards, drained with Salt contain 3.6 times more Calcium, 2 times more Manganese and 1.7 times more Selenium than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Cooked Frozen Chopped Collards with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Swiss Chard with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Chopped Frozen Collards, drained with Salt contain 1.7 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than Boiled and Drained Swiss Chard with Salt.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled Chopped Frozen Collards, drained with Salt provide inadequate amounts of Energy in 14 ounces.