Comparing Nutrients in 1 pound Boiled Swiss Chard VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Boiled Swiss Chard	Dried Acorns	Recommended Dietary Allowance
Energy	3.13% 91kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	161% 27.5g	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	187% 243g	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	NA	38g per day for Men 19-50 years
Protein	15.2% 8.53g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Dried Acorns	Recommended Dietary Allowance
Vitamin A	154% 1388μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	242% 3.15mg	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	130% 522μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57% 8.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1237% 1485μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Dried Acorns	Recommended Dietary Allowance
Calcium	26.3% 263mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	412% 3.7mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	269% 6.2mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	73.2% 2490mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	54% 812mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11.4% 420g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Dried Acorns per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Swiss Chard vs Dried Acorns:

• 1 pound of Boiled Swiss Chard has more Vitamin A and more Vitamin C than Dried Acorns.
• While 1 lb of Dried Acorns contains 4.4 times more Vitamin B1, 1.8 times more Vitamin B2, 6.7 times more Vitamin B3, 5.8 times more Vitamin B5, 8.2 times more Vitamin B6 and 12.8 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• 1 pound of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Swiss Chard as well as Dried Acorns have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Swiss Chard vs Dried Acorns:

• 1 pound of Boiled Swiss Chard has 2.2 times more Iron, more Sodium and 18.3 times more Water than Dried Acorns.
• While 1 lb of Dried Acorns contains 5 times more Copper, 4.1 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Dried Acorns contain similar levels of Calcium and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Acorns contains 25.5 times more Energy, 392.6 times more Fat, 340.3 times more Saturated Fat, 242.1 times more Omega 6, 13 times more Carbohydrate and 4.3 times more Protein than Boiled and Drained Swiss Chard.
• 1 pound of Boiled Swiss Chard provide inadequate amounts of Energy and Omega 6