Comparing Nutrients in 1 pound Boiled Swiss Chard VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Swiss Chard	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.13% 91kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	7.7% 1.3g	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	27% 35g	130g per day for Men 19-50 years
Sugars	6.9% 5g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	39.4% 15g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	154% 1388μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1237% 1485μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	26.3% 263mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	41.3% 0.37mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	33% 0.76mg	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% 141mg	700mg per day for Men 19-50 years
Potassium	73.2% 2490mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.4% 420g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Cooked Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Swiss Chard vs Cooked Frozen Carrots:

• 1 pound of Boiled Swiss Chard has 2.3 times more Vitamin B2, 7.8 times more Vitamin C, 1.9 times more Vitamin E and 24.1 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.8 times more Vitamin A than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Cooked Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• Both Boiled and Drained Swiss Chard as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Swiss Chard vs Cooked Frozen Carrots:

• 1 pound of Boiled Swiss Chard has 1.7 times more Calcium, 2 times more Copper, 4.3 times more Iron, 7.8 times more Magnesium, 2 times more Manganese, 2.9 times more Potassium and 3 times more Sodium than Cooked Frozen Carrots.
• Both Boiled Swiss Chard and Cooked Frozen Carrots contain similar levels of Phosphorus, Zinc and Water per one pound.
• Both Boiled and Drained Swiss Chard as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Swiss Chard has 3.2 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 14.7 times more Omega 3, 1.9 times more Carbohydrate, 3.7 times more Sugars and 1.6 times more Fiber than Boiled and Drained Swiss Chard.
• 1 pound of Boiled Swiss Chard provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Swiss Chard as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.