Comparing Nutrients in 300 calories Broccoli Raab VS Boiled Swiss Chard

Weight per 300 calories

• Broccoli Raab: 1364g
• Boiled Swiss Chard: 1500g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Boiled Swiss Chard?

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	47.7% 62g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	22.8% 16.5g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	83% 31.5g	38g per day for Men 19-50 years
Protein	77% 43.2g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	198% 1786μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	98% 1.28mg	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	283% 1132μg	33.8% 135μg	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	306% 275mg	300% 270mg	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	147% 22mg	189% 28.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	4091% 4910μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	147% 1473mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	272% 2.45mg	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	365% 29mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	218% 5mg	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	142% 995mg	70.7% 495mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	242% 8235mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	34% 1262g	37.6% 1390g	3700g per day for Men 19-50 years

Broccoli Raab VS Boiled Swiss Chard Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Boiled Swiss Chard?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Boiled Swiss Chard:

• 300 calories of Broccoli Raab have 4.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 8.4 times more Vitamin B9 than Boiled Swiss Chard.
• While 300 kcal of Boiled and Drained Swiss Chard contain 2.6 times more Vitamin A, 1.3 times more Vitamin E and 1.6 times more Vitamin K than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Swiss Chard provide similar amounts of Vitamin C per 300 calories.
• Both Raw Broccoli Raab as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Boiled Swiss Chard:

• 300 calories of Broccoli Raab have 1.7 times more Calcium, 2 times more Phosphorus and 2.1 times more Zinc than Boiled Swiss Chard.
• While 300 kcal of Boiled and Drained Swiss Chard contain 4.3 times more Copper, 4.3 times more Magnesium, 3.1 times more Potassium and 6 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Swiss Chard contain similar levels of Iron, Manganese, Selenium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 5.6 times more Fat, 57.3 times more Omega 3 and 1.5 times more Protein than Boiled Swiss Chard.
• While 300 kcal of Boiled and Drained Swiss Chard contain 1.6 times more Carbohydrate and 3.2 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Swiss Chard offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Boiled Swiss Chard provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 6 in 300 calories.