Nutrient Comparison: Oranges with Peel VS Boiled Swiss Chard per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel 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 Oranges with Peel vs Boiled Swiss Chard:
- 14 ounces of Oranges with Peel have 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 Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 23.5 times more Vitamin A and 1.7 times more Vitamin B2 than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Swiss Chard provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- Both Raw Oranges with Peel as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Boiled Swiss Chard:
- 14 ounces of Oranges with Peel have 1.2 times more Calcium than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 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 Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Swiss Chard contain similar levels of Water per 14 ounces.
- 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
- Both Raw Oranges with Peel 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 Oranges with Peel have 3.2 times more Energy, 3.8 times more Carbohydrate and 2.1 times more Fiber than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 1.4 times more Protein than Raw Oranges with Peel .
- 14 ounces of Boiled Swiss Chard provide inadequate amounts of Energy
- Both Raw Oranges with Peel as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.