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

Weight per 300 calories

• Boiled Swiss Chard: 1500g
• Canned Carrots with Salt: 1200g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Swiss Chard	Canned Carrots 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	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	5.58% 0.95g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	41% 29.8g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	50.4% 28g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	510% 4590μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	103% 1.34mg	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	27% 108μg	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	36% 32.4mg	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	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4091% 4910μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	87% 870mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	139% 1.25mg	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	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	235% 5.4mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	242% 8235mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	179% 2685mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	37.6% 1390g	30% 1115g	3700g per day for Men 19-50 years

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

• Boiled and Drained Swiss Chard have 2.4 times more Vitamin B1, 3.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9, 8.3 times more Vitamin C, 3.2 times more Vitamin E and 41.7 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.5 times more Vitamin A than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Swiss Chard as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Swiss Chard have 2.9 times more Calcium, 2 times more Copper, 4.4 times more Iron, 13.4 times more Magnesium, 1.7 times more Phosphorus, 3.8 times more Potassium, 2.8 times more Selenium, 1.6 times more Zinc and 1.2 times more Water than Drained Canned Carrots with Salt.
• Both Boiled and Drained Swiss Chard and Drained Canned Carrots with Salt have similar amounts of Manganese and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Swiss Chard have 1.8 times more Fiber and 3.7 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.9 times more Omega 3, 2.5 times more Omega 6 and 1.8 times more Sugars than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Swiss Chard as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.