Comparing Nutrients in 300 calories Boiled Swiss Chard VS Baked Potato Skin

Weight per 300 calories

• Boiled Swiss Chard: 1500g
• Baked Potato Skin: 152g

Baked Potato Skin has 9.9 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is above average 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 Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Swiss Chard	Baked Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	0.29% 0.048g	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	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	22.8% 16.5g	2.93% 2.12g	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	31.5% 12g	38g per day for Men 19-50 years
Protein	50.4% 28g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	510% 4590μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	71.6% 0.93mg	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	8.33% 33.3μg	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	22.7% 20.5mg	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	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4091% 4910μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Baked Potato Skin	Recommended Dietary Allowance
Calcium	87% 870mg	5.15% 51.5mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	138% 1.24mg	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	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	40.6% 0.93mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	242% 8235mg	25.5% 868mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	179% 2685mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	37.6% 1390g	1.94% 71.7g	3700g per day for Men 19-50 years

Boiled Swiss Chard VS Baked Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Swiss Chard or Baked Potato Skin?

Lets compare vitamin content per 300 calories of Boiled Swiss Chard vs Baked Potato Skin:

• 300 calories of Boiled Swiss Chard have 3029.4 times more Vitamin A, 2.8 times more Vitamin B1, 8 times more Vitamin B2, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 4.1 times more Vitamin B9, 13.2 times more Vitamin C, 467.8 times more Vitamin E and 1906 times more Vitamin K than Baked Potato Skin.
• Both Boiled Swiss Chard and Baked Potato Skin provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Swiss Chard as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Swiss Chard vs Baked Potato Skin:

• 300 calories of Boiled Swiss Chard have 16.9 times more Calcium, 2 times more Copper, 3.2 times more Iron, 19.8 times more Magnesium, 5.4 times more Manganese, 3.2 times more Phosphorus, 9.5 times more Potassium, 12.7 times more Selenium, 84.4 times more Sodium, 6.7 times more Zinc and 19.4 times more Water than Baked Potato Skin.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Swiss Chard have 7.8 times more Sugars, 2.6 times more Fiber and 4.3 times more Protein than Baked Potato Skin.
• Both Boiled Swiss Chard and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Swiss Chard as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.