Nutrient Comparison: Navel Oranges VS Boiled Swiss Chard per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Boiled Swiss Chard:
- 14 ounces of Navel Oranges have 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 Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 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.
- Both Navel Oranges and Boiled Swiss Chard provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
- Both Raw Navel Oranges as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Boiled Swiss Chard:
- 14 oz of Boiled and Drained Swiss Chard contain 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, 179 times more Sodium and 4.1 times more Zinc than Raw Navel Oranges.
- Both Navel Oranges and Boiled Swiss Chard contain similar levels of Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- Both Raw Navel Oranges as well as Boiled and Drained Swiss Chard lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 3 times more Carbohydrate and 7.7 times more Sugars than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 2.1 times more Protein than Raw Navel Oranges.
- Both Navel Oranges and Boiled Swiss Chard offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Navel Oranges provide inadequate amounts of Protein
- Both Raw Navel Oranges as well as Boiled and Drained Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.