Comparing Nutrients in 14 ounces Boiled Swiss Chard VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Swiss Chard	Oranges	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	6.43% 187kcal	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	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.42% 0.071g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	51% 37g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Oranges	Recommended Dietary Allowance
Vitamin A	135% 1214μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	18.3% 0.24mg	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	29.8% 119μg	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	235% 211mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1083% 1299μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Oranges	Recommended Dietary Allowance
Calcium	23% 230mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	20% 0.18mg	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	4.96% 0.4mg	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	4.3% 0.099mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	47.4% 710mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.94% 368g	9.3% 344g	3700g per day for Men 19-50 years

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

• Boiled and Drained Swiss Chard have 27.8 times more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 10.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B5, 3.3 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Swiss Chard have 1.5 times more Calcium, 3.6 times more Copper, 22.6 times more Iron, 8.6 times more Magnesium, 13.4 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium, 1.8 times more Selenium, more Sodium and 4.7 times more Zinc than Raw Oranges.
• Both Boiled and Drained Swiss Chard and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Swiss Chard have 2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.4 times more Energy, 2.8 times more Carbohydrate and 8.5 times more Sugars than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Swiss Chard as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.