Comparing Nutrients in 300 calories Swiss Chard VS Frozen Carrots

Weight per 300 calories

• Swiss Chard: 1579g
• Frozen Carrots: 833g

Frozen Carrots, Unprepared have 1.9 times more energy per unit of mass than Raw Swiss Chard, which is low in comparison to other foods. Swiss Chard having very low energy density.

Discover which food has more nutrients per 300 calories - Swiss Chard or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Swiss Chard	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.85% 0.99g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	50.6% 66g	130g per day for Men 19-50 years
Sugars	24% 17.4g	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	66.5% 25.3g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	537% 4832μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	61% 0.79mg	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	55.3% 221μg	21% 83.3μg	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	526% 474mg	23% 21mg	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	199% 30mg	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10921% 13105μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Frozen Carrots	Recommended Dietary Allowance
Calcium	80.5% 805mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	68.5% 0.62mg	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	355% 28.4mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	305% 1279mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	251% 5.78mg	62% 1.43mg	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	104% 726mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	176% 5984mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	26% 14.2μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	224% 3363mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	39.5% 1463g	20.3% 750g	3700g per day for Men 19-50 years

Swiss Chard VS Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Swiss Chard or Frozen Carrots?

Lets compare vitamin content per 300 calories of Swiss Chard vs Frozen Carrots:

• 300 calories of Swiss Chard have 1.7 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B6, 2.7 times more Vitamin B9, 22.7 times more Vitamin C, 6.3 times more Vitamin E and 89.4 times more Vitamin K than Frozen Carrots.
• Both Swiss Chard and Frozen Carrots provide similar amounts of Vitamin A per 300 calories.
• Both Raw Swiss Chard as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Swiss Chard vs Frozen Carrots:

• 300 calories of Swiss Chard have 2.7 times more Calcium, 4.6 times more Copper, 7.8 times more Iron, 12.8 times more Magnesium, 4.1 times more Manganese, 2.6 times more Phosphorus, 3.1 times more Potassium, 2.4 times more Selenium, 5.9 times more Sodium, 2.1 times more Zinc and 1.9 times more Water than Frozen Carrots.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Swiss Chard have 4.4 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 1.3 times more Omega 3, 2.1 times more Omega 6 and 2.3 times more Sugars than Raw Swiss Chard.
• Both Swiss Chard and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Swiss Chard provide inadequate amounts of Omega 6