Comparing Nutrients in 14 ounces Boiled Swiss Chard VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Swiss Chard	Boiled Carrots	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	2.03% 0.35g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	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	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	135% 1214μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1083% 1299μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Boiled Carrots	Recommended Dietary Allowance
Calcium	23% 230mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	27.4% 933mg	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	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.94% 368g	9.67% 358g	3700g per day for Men 19-50 years

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

• Boiled and Drained Swiss Chard have 2 times more Vitamin B2, 5 times more Vitamin C, 1.8 times more Vitamin E and 23.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Swiss Chard have 1.9 times more Calcium, 9.6 times more Copper, 6.6 times more Iron, 8.6 times more Magnesium, 2.2 times more Manganese, 2.3 times more Potassium, 1.3 times more Selenium, 3.1 times more Sodium and 1.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Swiss Chard and Boiled and Drained Carrots have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Swiss Chard have 2.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Energy, 2 times more Carbohydrate, 3.1 times more Sugars and 1.4 times more Fiber than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.