Comparing Nutrients in 1 pound Boiled Swiss Chard VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Swiss Chard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.13% 91kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	2.37% 0.76g	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	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	154% 1388μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 81.6mg	8.57% 7.7mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	26.3% 263mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	NA	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	73.2% 2490mg	60% 2041mg	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	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	NA	11mg per day for Men 19-50 years
Water	11.4% 420g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Swiss Chard vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Swiss Chard has 10.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Boiled Swiss Chard vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Swiss Chard has 3.9 times more Calcium, 4.5 times more Iron, 1.2 times more Potassium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.7 times more Sodium than Boiled and Drained Swiss Chard.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Roasted Potatoes with Salt contains 6.4 times more Energy and 6.3 times more Carbohydrate than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Swiss Chard provide inadequate amounts of Energy