Comparing Nutrients in 1 pound Boiled Swiss Chard VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Swiss Chard	Broccoli Raab	Recommended Dietary Allowance
Energy	3.13% 91kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	25% 9.53g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	154% 1388μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1237% 1485μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Broccoli Raab	Recommended Dietary Allowance
Calcium	26.3% 263mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	73.2% 2490mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.4% 420g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Swiss Chard vs Broccoli Raab:

• 1 pound of Boiled Swiss Chard has 2.3 times more Vitamin A and 1.5 times more Vitamin K than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.8 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 9.2 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Broccoli Raab provide similar amounts of Vitamin C and Vitamin E per one pound.
• Both Boiled and Drained Swiss Chard as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Swiss Chard vs Broccoli Raab:

• 1 pound of Boiled Swiss Chard has 3.9 times more Copper, 3.9 times more Magnesium, 2.8 times more Potassium and 5.4 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.9 times more Calcium, 2.2 times more Phosphorus and 2.3 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Broccoli Raab contain similar levels of Iron, Manganese and Water per one pound.
• Both Boiled and Drained Swiss Chard as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Swiss Chard has 1.4 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 63 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Boiled and Drained Swiss Chard.
• 1 pound of Boiled Swiss Chard provide inadequate amounts of Omega 3
• Both Boiled and Drained Swiss Chard as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.