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

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Swiss Chard	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	1.84% 0.31g	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	17% 22g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	13.6% 9.84g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	135% 1214μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	10.7% 0.54mg	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	8.93% 35.7μg	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	12% 10.7mg	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	19.6% 2.94mg	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	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	46% 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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	7.56% 31.8mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	21% 710mg	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	47.4% 710mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.94% 368g	9.97% 369g	3700g per day for Men 19-50 years

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

• Boiled and Drained Swiss Chard have 1.9 times more Vitamin B1, 2.9 times more Vitamin B2, 1.2 times more Vitamin B5, 6.7 times more Vitamin C, 2.6 times more Vitamin E and 33.4 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.8 times more Vitamin A, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Drained Canned Carrots with Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Swiss Chard as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Swiss Chard have 2.3 times more Calcium, 1.6 times more Copper, 3.5 times more Iron, 10.8 times more Magnesium, 1.4 times more Phosphorus, 3.1 times more Potassium, 2.3 times more Selenium and 1.3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Manganese and 1.4 times more Sodium than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Drained Canned Carrots with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Swiss Chard have 1.4 times more Fiber and 2.9 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate and 2.3 times more Sugars than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Drained Canned Carrots with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.