Comparing Nutrients in 1 kilogram Boiled Swiss Chard VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Swiss Chard	Oranges	Recommended Dietary Allowance
Energy	6.9% 200kcal	16.2% 470kcal	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	0.47% 0.15g	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	1.06% 0.18g	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	90% 118g	130g per day for Men 19-50 years
Sugars	15% 11g	129% 94g	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	63% 24g	38g per day for Men 19-50 years
Protein	33.6% 19g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Oranges	Recommended Dietary Allowance
Vitamin A	340% 3060μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2728% 3273μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Oranges	Recommended Dietary Allowance
Calcium	58% 580mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	50% 0.45mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	161% 5490mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	119% 1790mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25% 927g	23.4% 868g	3700g per day for Men 19-50 years

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

• Boiled and Drained Swiss Chard have 27.8 times more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 10.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B5, 3.3 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Swiss Chard have 1.5 times more Calcium, 3.6 times more Copper, 22.6 times more Iron, 8.6 times more Magnesium, 13.4 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium, 1.8 times more Selenium, more Sodium and 4.7 times more Zinc than Raw Oranges.
• Both Boiled and Drained Swiss Chard and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Swiss Chard have 2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.4 times more Energy, 2.8 times more Carbohydrate and 8.5 times more Sugars than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Raw Oranges have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Swiss Chard as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.