Comparing Nutrients in 1 kilogram Boiled Swiss Chard VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Swiss Chard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	6.9% 200kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	41% 53.5g	130g per day for Men 19-50 years
Sugars	15% 11g	20.3% 14.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	79% 30g	38g per day for Men 19-50 years
Protein	33.6% 19g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	340% 3060μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	140% 560μg	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	200% 180mg	446% 401mg	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	126% 19mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2728% 3273μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	58% 580mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	37.8% 0.34mg	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	283% 22.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	97% 2.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47% 330mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	161% 5490mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	119% 1790mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 927g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Swiss Chard vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Swiss Chard have 6 times more Vitamin A, 1.4 times more Vitamin E and 3.7 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 6.2 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled and Drained Swiss Chard as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Swiss Chard vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Swiss Chard have 1.8 times more Calcium, 4.8 times more Copper, 3.7 times more Iron, 6.6 times more Magnesium, 1.5 times more Manganese, 3.9 times more Potassium, 1.3 times more Selenium and 16.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Phosphorus than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Boiled Chopped Frozen Broccoli have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Broccoli contains 14 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.