Comparing Nutrients in 1 kilogram Swiss Chard VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Swiss Chard	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	6.55% 190kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	15% 11g	34.2% 25g	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	42% 16g	39.5% 15g	38g per day for Men 19-50 years
Protein	32% 18g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	340% 3060μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	86% 1.12mg	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	35% 140μg	22.5% 90μg	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	333% 300mg	30% 27mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6917% 8300μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	51% 510mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	116% 1.04mg	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	225% 18mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	196% 4.5mg	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	65.7% 460mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	142% 2130mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25% 927g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Swiss Chard VS Canned Carrots with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Swiss Chard vs Canned Carrots with Salt:

• 1 kilogram of Swiss Chard has 2.2 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9, 11.1 times more Vitamin C, 2.6 times more Vitamin E and 84.7 times more Vitamin K than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.8 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Swiss Chard.
• Both Swiss Chard and Canned Carrots with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Swiss Chard as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Swiss Chard vs Canned Carrots with Salt:

• 1 kilogram of Swiss Chard has 2 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 10.1 times more Magnesium, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Canned Carrots with Salt.
• Both Swiss Chard and Canned Carrots with Salt contain similar levels of Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Swiss Chard as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Swiss Chard has 2.8 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.5 times more Carbohydrate and 2.3 times more Sugars than Raw Swiss Chard.
• Both Swiss Chard and Canned Carrots with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Raw Swiss Chard as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.