Comparing Nutrients in 1 kilogram Boiled Swiss Chard VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Swiss Chard	Potato Skin	Recommended Dietary Allowance
Energy	6.9% 200kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1.9% 0.32g	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	96% 124g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	33.6% 19g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Potato Skin	Recommended Dietary Allowance
Vitamin A	340% 3060μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2728% 3273μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Potato Skin	Recommended Dietary Allowance
Calcium	58% 580mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	161% 5490mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	119% 1790mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 927g	22.5% 833g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Swiss Chard has more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.6 times more Vitamin C than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.9 times more Vitamin B3, 1.9 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Swiss Chard as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Swiss Chard has 1.9 times more Calcium, 3.7 times more Magnesium, 1.3 times more Potassium and 17.9 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.6 times more Copper, 1.4 times more Iron and 1.8 times more Manganese than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Potato Skin contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• Both Boiled and Drained Swiss Chard as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 2.9 times more Energy, 3 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Potato Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Swiss Chard provide inadequate amounts of Energy
• Both Boiled and Drained Swiss Chard as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.