Comparing Nutrients in 300 calories Boiled Swiss Chard VS Acorns

Weight per 300 calories

• Boiled Swiss Chard: 1500g
• Acorns: 77.5g

Raw Acorns have 19.4 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is high in comparison to other foods. Boiled Swiss Chard having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Acorns	6%	53%	41%

Macro Nutrients

	Boiled Swiss Chard	Acorns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	21% 3.56g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	NA	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	NA	38g per day for Men 19-50 years
Protein	50.4% 28g	8.5% 4.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Acorns	Recommended Dietary Allowance
Vitamin A	510% 4590μg	0.17% 1.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	7.24% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	7.04% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	8.85% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	31.5% 0.41mg	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	17% 67.4μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	189% 28.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4091% 4910μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Acorns	Recommended Dietary Allowance
Calcium	87% 870mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	53.5% 0.48mg	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	7.66% 0.61mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	45% 1.04mg	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	8.75% 61.2mg	700mg per day for Men 19-50 years
Potassium	242% 8235mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	NA	55μg per day for Men 19-50 years
Sodium	179% 2685mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	37.6% 1390g	0.58% 21.6g	3700g per day for Men 19-50 years

Boiled Swiss Chard VS Acorns Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Swiss Chard have 2960.6 times more Vitamin A, 5.9 times more Vitamin B1, 14.1 times more Vitamin B2, 3.8 times more Vitamin B3, 4.4 times more Vitamin B5, 3.1 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Acorns.
• 300 calories of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Swiss Chard as well as Raw Acorns have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled Swiss Chard vs Acorns:

• 300 calories of Boiled Swiss Chard have 27.4 times more Calcium, 5.1 times more Copper, 55.4 times more Iron, 26.8 times more Magnesium, 4.8 times more Manganese, 8.1 times more Phosphorus, 19.7 times more Potassium, more Sodium, 12.5 times more Zinc and 64.3 times more Water than Acorns.
• 300 calories of Acorns lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Swiss Chard have 2 times more Carbohydrate and 5.9 times more Protein than Acorns.
• While 300 kcal of Raw Acorns contain 15.4 times more Fat, 13.4 times more Saturated Fat and 9.5 times more Omega 6 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Acorns offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Swiss Chard provide inadequate amounts of Omega 6