Comparing Nutrients in 1 kilogram Boiled Swiss Chard VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Swiss Chard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	15% 11g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	33.6% 19g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	340% 3060μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	200% 180mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	58% 580mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	NA	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	161% 5490mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	119% 1790mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	NA	11mg per day for Men 19-50 years
Water	25% 927g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Swiss Chard vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Swiss Chard has 10.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled Swiss Chard vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Swiss Chard has 3.9 times more Calcium, 4.5 times more Iron, 1.2 times more Potassium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.7 times more Sodium than Boiled and Drained Swiss Chard.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Roasted Potatoes with Salt contains 6.4 times more Energy and 6.3 times more Carbohydrate than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Swiss Chard provide inadequate amounts of Energy