Comparing Nutrients in 300 calories Blanched Almonds VS Boiled Swiss Chard

Weight per 300 calories

• Blanched Almonds: 50.8g
• Boiled Swiss Chard: 1500g

Blanched Almonds have 29.5 times more energy per 100g than Boiled Swiss Chard. It has very high energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Boiled Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Blanched Almonds	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	47.7% 62g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	22.8% 16.5g	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	0% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	83% 31.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	98% 1.28mg	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	6.23% 25μg	33.8% 135μg	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	0% 0mg	300% 270mg	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	80.5% 12mg	189% 28.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4091% 4910μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	12% 120mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	272% 2.45mg	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	21% 1.67mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	218% 5mg	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	35% 245mg	70.7% 495mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	242% 8235mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	37.6% 1390g	3700g per day for Men 19-50 years

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

• Boiled and Drained Swiss Chard contain more Vitamin A, 5.3 times more Vitamin B1, 3.6 times more Vitamin B2, 3 times more Vitamin B3, 15.3 times more Vitamin B5, 21.8 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Boiled Swiss Chard:

• Boiled and Drained Swiss Chard contain 7.3 times more Calcium, 4.7 times more Copper, 20.3 times more Iron, 9.5 times more Magnesium, 5.4 times more Manganese, 2 times more Phosphorus, 24.6 times more Potassium, 8.3 times more Selenium, 277.9 times more Sodium, 3.3 times more Zinc and 606 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 22.3 times more Fat, 11.2 times more Saturated Fat and 16.8 times more Omega 6 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 6.5 times more Carbohydrate, 7 times more Sugars, 6.3 times more Fiber and 2.6 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Swiss Chard have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Boiled and Drained Swiss Chard have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.