Comparing Nutrients in 1 pound Boiled Swiss Chard with Salt VS Boiled Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard with Salt	30%	3%	67%
Boiled Collards with Salt	27%	16%	57%

Macro Nutrients

	Boiled Swiss Chard with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Energy	3.13% 91kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.37% 3.27g	97g per day for Men 19-50 years
Saturated Fat	NA	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	25% 9.53g	47.7% 18g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Vitamin A	154% 1388μg	192% 1724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	44.7% 0.58mg	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	10.2% 41μg	18% 72.6μg	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	91% 81.6mg	92% 82.6mg	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	57% 8.57mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1237% 1485μg	1537% 1844μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Calcium	26.3% 263mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	25.7% 0.23mg	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	128% 10.3mg	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	101% 2.3mg	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	21.4% 150mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	73.2% 2490mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	125% 1882mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.4% 420g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard with Salt VS Boiled Collards with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Swiss Chard with Salt vs Boiled Collards with Salt:

• 1 pound of Boiled Swiss Chard with Salt has 2.1 times more Vitamin E than Boiled Collards with Salt.
• While 1 lb of Boiled and Drained Collards with Salt contains 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Collards with Salt provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin C and Vitamin K per one pound.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Collards with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Swiss Chard with Salt vs Boiled Collards with Salt:

• 1 pound of Boiled Swiss Chard with Salt has 3.2 times more Copper, 2 times more Iron, 4.1 times more Magnesium, 4.7 times more Potassium, 1.6 times more Sodium and 1.4 times more Zinc than Boiled Collards with Salt.
• While 1 lb of Boiled and Drained Collards with Salt contains 2.4 times more Calcium and 1.5 times more Manganese than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Collards with Salt contain similar levels of Phosphorus and Water per one pound.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Collards with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Collards with Salt contains 1.4 times more Carbohydrate, 1.9 times more Fiber and 1.4 times more Protein than Boiled and Drained Swiss Chard with Salt.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Collards with Salt provide inadequate amounts of Energy in one pound.