Comparing Nutrients in 1 kilogram Swiss Chard VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Cauliflower	26%	8%	66%

Macro Nutrients

	Swiss Chard	Cauliflower	Recommended Dietary Allowance
Energy	6.55% 190kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.94% 0.16g	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	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	15% 11g	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	42% 16g	52.6% 20g	38g per day for Men 19-50 years
Protein	32% 18g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Cauliflower	Recommended Dietary Allowance
Vitamin A	340% 3060μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	142% 1.84mg	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	143% 570μg	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	536% 482mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6917% 8300μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Cauliflower	Recommended Dietary Allowance
Calcium	51% 510mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	67.4% 1.55mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	142% 2130mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	25% 927g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Swiss Chard VS Cauliflower per 1 kg

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

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

• 1 kilogram of Swiss Chard has more Vitamin A, 1.5 times more Vitamin B2, 23.6 times more Vitamin E and 53.5 times more Vitamin K than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 3.9 times more Vitamin B5, 1.9 times more Vitamin B6, 4.1 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Swiss Chard.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Swiss Chard as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Swiss Chard vs Cauliflower:

• 1 kilogram of Swiss Chard has 2.3 times more Calcium, 4.6 times more Copper, 4.3 times more Iron, 5.4 times more Magnesium, 2.4 times more Manganese, 1.3 times more Potassium, 7.1 times more Sodium and 1.3 times more Zinc than Cauliflower.
• Both Swiss Chard and Cauliflower contain similar levels of Phosphorus and Water per one kilogram.
• Both Raw Swiss Chard as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Cauliflower contains 1.3 times more Carbohydrate and 1.7 times more Sugars than Raw Swiss Chard.
• Both Swiss Chard and Cauliflower offer comparable quantities of Fiber and Protein per one kilogram.
• Both Raw Swiss Chard as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.