Nutrient Comparison: Boiled Swiss Chard VS Oranges with Peel per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Swiss Chard versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Swiss Chard vs Oranges with Peel :
- 14 ounces of Boiled Swiss Chard have 23.5 times more Vitamin A and 1.7 times more Vitamin B2 than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 2.9 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled and Drained Swiss Chard.
- Both Boiled Swiss Chard and Oranges with Peel provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- Both Boiled and Drained Swiss Chard as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Boiled Swiss Chard vs Oranges with Peel :
- 14 ounces of Boiled Swiss Chard have 2.9 times more Copper, 2.8 times more Iron, 6.1 times more Magnesium, 1.5 times more Phosphorus, 2.8 times more Potassium, 89.5 times more Sodium and 3 times more Zinc than Oranges with Peel .
- Both Boiled Swiss Chard and Oranges with Peel contain similar levels of Calcium and Water per 14 ounces.
- 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
- Both Boiled and Drained Swiss Chard as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Swiss Chard have 1.4 times more Protein than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 3.2 times more Energy, 3.8 times more Carbohydrate and 2.1 times more Fiber than Boiled and Drained Swiss Chard.
- 14 ounces of Boiled Swiss Chard provide inadequate amounts of Energy
- Both Boiled and Drained Swiss Chard as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.