Lets compare vitamin content per 14 ounces of Boiled Swiss Chard vs Navel Oranges:
Boiled and Drained Swiss Chard have 25.5 times more Vitamin A, 1.7 times more Vitamin B2, 12.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 2 times more Vitamin B1, 1.6 times more Vitamin B5, 3.8 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Raw Navel Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
Both Boiled and Drained Swiss Chard as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Swiss Chard vs Navel Oranges:
Boiled and Drained Swiss Chard have 1.3 times more Calcium, 4.2 times more Copper, 17.4 times more Iron, 7.8 times more Magnesium, 11.5 times more Manganese, 1.4 times more Phosphorus, 3.3 times more Potassium, more Selenium, 179 times more Sodium and 4.1 times more Zinc than Raw Navel Oranges.
Both Boiled and Drained Swiss Chard and Raw Navel Oranges have similar amounts of Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled and Drained Swiss Chard have 2.1 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 2.5 times more Energy, 3 times more Carbohydrate and 7.7 times more Sugars than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Raw Navel Oranges have similar amounts of Fiber per 14 oz.
Both Boiled and Drained Swiss Chard as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.