Comparing Nutrients in 300 calories Boiled Swiss Chard with Salt VS Cooked Frozen Cauliflower with Salt

Weight per 300 calories

• Boiled Swiss Chard with Salt: 1500g
• Cooked Frozen Cauliflower with Salt: 1765g

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

Discover which food has more nutrients per 300 calories - Boiled Swiss Chard with Salt or Cooked Frozen Cauliflower with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard with Salt	30%	3%	67%
Cooked Frozen Cauliflower with Salt	31%	9%	60%

Macro Nutrients

	Boiled Swiss Chard with Salt	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	NA	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	NA	89.3% 1.43g	1.6g per day for Men 19-50 years
Omega 6	NA	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	43% 55.8g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	11% 8.1g	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	83% 31.5g	125% 47.6g	38g per day for Men 19-50 years
Protein	50.4% 28g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	510% 4590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	119% 1.55mg	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	33.8% 135μg	181% 724μg	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	300% 270mg	614% 552mg	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	189% 28.4mg	7.06% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4091% 4910μg	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Calcium	87% 870mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	47% 0.42mg	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	424% 34mg	90% 7.24mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	115% 2.65mg	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	70.7% 495mg	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	242% 8235mg	72% 2453mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	415% 6225mg	299% 4482mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	37.6% 1390g	45% 1659g	3700g per day for Men 19-50 years

Boiled Swiss Chard With Salt VS Cooked Frozen Cauliflower With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Swiss Chard with Salt or Cooked Frozen Cauliflower with Salt?

Lets compare vitamin content per 300 calories of Boiled Swiss Chard with Salt vs Cooked Frozen Cauliflower with Salt:

• 300 calories of Boiled Swiss Chard with Salt have more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B5, 26.8 times more Vitamin E and 23.4 times more Vitamin K than Cooked Frozen Cauliflower with Salt.
• While 300 kcal of Boiled Frozen Cauliflower, drained with Salt contain 1.3 times more Vitamin B1, 5.4 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Cooked Frozen Cauliflower with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Cooked Frozen Cauliflower with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled Frozen Cauliflower, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Swiss Chard with Salt vs Cooked Frozen Cauliflower with Salt:

• 300 calories of Boiled Swiss Chard with Salt have 2.9 times more Calcium, 5.8 times more Copper, 4.7 times more Iron, 8.1 times more Magnesium, 1.9 times more Manganese, 3.4 times more Potassium, 1.3 times more Selenium, 1.4 times more Sodium and 2.2 times more Zinc than Cooked Frozen Cauliflower with Salt.
• Both Boiled Swiss Chard with Salt and Cooked Frozen Cauliflower with Salt contain similar levels of Phosphorus and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Swiss Chard with Salt have 2 times more Sugars than Cooked Frozen Cauliflower with Salt.
• While 300 kcal of Boiled Frozen Cauliflower, drained with Salt contain 1.5 times more Fiber than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Cooked Frozen Cauliflower with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.