Comparing Nutrients in 14 ounces Boiled Swiss Chard VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Swiss Chard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.3% 0.052g	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	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	8.05% 5.83g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	135% 1214μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	39.7% 0.52mg	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	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1083% 1299μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	15% 0.13mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	38.5% 0.89mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	47.4% 710mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.94% 368g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Swiss Chard vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Swiss Chard have 6 times more Vitamin A, 1.4 times more Vitamin E and 3.7 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 6.2 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Swiss Chard as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Swiss Chard vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Swiss Chard have 1.8 times more Calcium, 4.8 times more Copper, 3.7 times more Iron, 6.6 times more Magnesium, 1.5 times more Manganese, 3.9 times more Potassium, 1.3 times more Selenium and 16.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Phosphorus than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Boiled Chopped Frozen Broccoli have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Broccoli contains 14 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 and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.