Comparing Nutrients in 300 calories Cassava VS Boiled Swiss Chard

Weight per 300 calories

• Cassava: 188g
• Boiled Swiss Chard: 1500g

Cassava has 8 times more energy per 100g than Boiled Swiss Chard. It has above average energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Cassava	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	55% 71.4g	47.7% 62g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	8.9% 3.38g	83% 31.5g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cassava	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0.21% 1.88μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	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	12.7% 50.6μg	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	43% 38.6mg	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	2.38% 0.36mg	189% 28.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.97% 3.56μg	4091% 4910μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	3% 30mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	6.33% 0.51mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	9.38% 39.4mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	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	7.23% 50.6mg	70.7% 495mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	242% 8235mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	3.02% 112g	37.6% 1390g	3700g per day for Men 19-50 years

Cassava VS Boiled Swiss Chard Nutrients Per 300 Kcal

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

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

• 300 kcal of Boiled and Drained Swiss Chard contain 2448 times more Vitamin A, 3.1 times more Vitamin B1, 14.3 times more Vitamin B2, 3.4 times more Vitamin B3, 12.2 times more Vitamin B5, 7.7 times more Vitamin B6, 2.7 times more Vitamin B9, 7 times more Vitamin C, 79.6 times more Vitamin E and 1378.1 times more Vitamin K than Raw Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Cassava 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 Cassava vs Boiled Swiss Chard:

• 300 kcal of Boiled and Drained Swiss Chard contain 29 times more Calcium, 13 times more Copper, 67 times more Iron, 32.8 times more Magnesium, 7 times more Manganese, 9.8 times more Phosphorus, 16.2 times more Potassium, 10.3 times more Selenium, 102.3 times more Sodium, 7.8 times more Zinc and 12.4 times more Water than Raw Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Swiss Chard contain 5.2 times more Sugars, 9.3 times more Fiber and 11.1 times more Protein than Raw Cassava.
• Both Cassava and Boiled Swiss Chard offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Protein
• Both Raw Cassava as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.