Comparing Nutrients in 1 kilogram Boiled Swiss Chard VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Boiled Swiss Chard	Swiss Chard	Recommended Dietary Allowance
Energy	6.9% 200kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	3.7% 0.63g	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	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	15% 11g	15% 11g	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	42% 16g	38g per day for Men 19-50 years
Protein	33.6% 19g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Swiss Chard	Recommended Dietary Allowance
Vitamin A	340% 3060μg	340% 3060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	76% 0.99mg	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	35% 140μg	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	333% 300mg	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	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2728% 3273μg	6917% 8300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Swiss Chard	Recommended Dietary Allowance
Calcium	58% 580mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	199% 1.8mg	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	225% 18mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	159% 3.66mg	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	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	161% 5490mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	119% 1790mg	142% 2130mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25% 927g	25% 927g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Swiss Chard per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Swiss Chard versus 1 kg of Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Swiss Chard vs Swiss Chard:

• 1 kg of Raw Swiss Chard contains 1.6 times more Vitamin B9, 1.7 times more Vitamin C and 2.5 times more Vitamin K than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Swiss Chard provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per one kilogram.
• Both Boiled and Drained Swiss Chard as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Swiss Chard vs Swiss Chard:

• 1 kilogram of Boiled Swiss Chard has 1.3 times more Iron and 1.4 times more Potassium than Swiss Chard.
• While 1 kg of Raw Swiss Chard contains 1.4 times more Phosphorus than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Swiss Chard contain similar levels of Calcium, Copper, Magnesium, Manganese, Sodium, Zinc and Water per one kilogram.
• Both Boiled and Drained Swiss Chard as well as Raw Swiss Chard lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Swiss Chard has 1.3 times more Fiber than Swiss Chard.
• Both Boiled Swiss Chard and Swiss Chard offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Boiled and Drained Swiss Chard as well as Raw Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.