Fresh Orange juice has 2.3 times more energy per 100g than Boiled Swiss Chard. It has low energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.
Discover which food has more nutrients per 300 calories - Fresh Orange juice or Boiled Swiss Chard?
Fresh Orange Juice VS Boiled Swiss Chard Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Fresh Orange juice or Boiled Swiss Chard?
Lets compare vitamin content per 300 calories of Fresh Orange juice vs Boiled Swiss Chard:
300 calories of Fresh Orange juice have 1.5 times more Vitamin B9 and 1.2 times more Vitamin C than Boiled Swiss Chard.
While 300 kcal of Boiled and Drained Swiss Chard contain 68.9 times more Vitamin A, 6.5 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B5, 4.8 times more Vitamin B6, 106.3 times more Vitamin E and 7364.3 times more Vitamin K than Raw Orange juice.
Both Fresh Orange juice and Boiled Swiss Chard provide similar amounts of Vitamin B1 per 300 calories.
300 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
Both Raw Orange juice as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Fresh Orange juice vs Boiled Swiss Chard:
300 kcal of Boiled and Drained Swiss Chard contain 11.9 times more Calcium, 8.3 times more Copper, 25.4 times more Iron, 17.6 times more Magnesium, 53.7 times more Manganese, 4.4 times more Phosphorus, 6.2 times more Potassium, 20.3 times more Selenium, 402.8 times more Sodium, 14.9 times more Zinc and 2.4 times more Water than Raw Orange juice.
300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Fresh Orange juice have 3.4 times more Sugars than Boiled Swiss Chard.
While 300 kcal of Boiled and Drained Swiss Chard contain 23.6 times more Fiber and 6 times more Protein than Raw Orange juice.
Both Fresh Orange juice and Boiled Swiss Chard offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Fresh Orange juice provide inadequate amounts of Fiber
Both Raw Orange juice as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.