Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Boiled Swiss Chard

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Boiled Swiss Chard: 1500g

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

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Boiled Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	54% 70g	47.7% 62g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	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	61.8% 23.5g	83% 31.5g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	888% 7996μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	26% 104μg	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	29% 26mg	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	63.5% 9.52mg	189% 28.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	4091% 4910μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	40.4% 404mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	84.8% 6.8mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	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	37.3% 261mg	70.7% 495mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	242% 8235mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	37.6% 1390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Boiled Swiss Chard:

• Canned Carrots Solids and Liquids with Salt have 1.7 times more Vitamin A than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 2.1 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9, 10.4 times more Vitamin C, 3 times more Vitamin E and 38.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Swiss Chard have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Boiled Swiss Chard:

• Boiled and Drained Swiss Chard contain 2.2 times more Calcium, 1.8 times more Copper, 5 times more Iron, 11 times more Magnesium, 1.9 times more Phosphorus, 3.6 times more Potassium, 2.6 times more Selenium and 1.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Swiss Chard have similar amounts of Manganese, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt have 2.3 times more Omega 3, 1.9 times more Omega 6 and 1.9 times more Sugars than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 1.3 times more Fiber and 3.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Swiss Chard have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.