Comparing Nutrients in 14 ounces Almonds VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Almonds	Swiss Chard	Recommended Dietary Allowance
Energy	79.2% 2298kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.37% 0.12g	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	288% 49g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	11.4% 15g	130g per day for Men 19-50 years
Sugars	24% 17.3g	6.02% 4.37g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	150% 84g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Almonds	Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	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	0% 0mg	132% 119mg	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	678% 102mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2745% 3294μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Swiss Chard	Recommended Dietary Allowance
Calcium	107% 1068mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	79% 0.71mg	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	184% 14.7mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	63% 1.45mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	56.4% 845mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.94% 368g	3700g per day for Men 19-50 years

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

• Almonds have 5.1 times more Vitamin B1, 12.6 times more Vitamin B2, 9 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 13.6 times more Vitamin E than Raw Swiss Chard.
• While Raw Swiss Chard contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Swiss Chard:

• Almonds have 5.3 times more Calcium, 5.8 times more Copper, 2.1 times more Iron, 3.3 times more Magnesium, 6 times more Manganese, 10.5 times more Phosphorus, 1.9 times more Potassium, 4.6 times more Selenium and 8.7 times more Zinc than Raw Swiss Chard.
• While Raw Swiss Chard contain 213 times more Sodium and 21 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 30.5 times more Energy, 249.7 times more Fat, 126.7 times more Saturated Fat, 195.6 times more Omega 6, 5.8 times more Carbohydrate, 4 times more Sugars, 7.8 times more Fiber and 11.8 times more Protein than Raw Swiss Chard.
• Both Almonds as well as Raw Swiss Chard have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.