Comparing Nutrients in 300 calories Navel OrangesVS Swiss Chard
Weight per 300 calories
Navel Oranges
612g
Swiss Chard
1579g
Navel Oranges have 2.6 times more energy per 100g than Swiss Chard. It has low energy density when compared to other foods. Raw Swiss Chard having very low energy density.
Discover which food has more nutrients per 300 calories - Navel Oranges or Swiss Chard?
Navel Oranges VS Swiss Chard Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Navel Oranges or Swiss Chard?
Lets compare vitamin content per 300 calories of Navel Oranges vs Swiss Chard:
300 kcal of Raw Swiss Chard contain 65.8 times more Vitamin A, 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 1.3 times more Vitamin C, 32.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Navel Oranges and Swiss Chard provide similar amounts of Vitamin B9 per 300 calories.
300 calories of Navel Oranges have insufficient amounts of Vitamin K
Both Raw Navel Oranges as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Navel Oranges vs Swiss Chard:
300 kcal of Raw Swiss Chard contain 3.1 times more Calcium, 11.8 times more Copper, 35.7 times more Iron, 19 times more Magnesium, 32.5 times more Manganese, 5.2 times more Phosphorus, 5.9 times more Potassium, more Selenium, 549.3 times more Sodium, 11.6 times more Zinc and 2.8 times more Water than Raw Navel Oranges.
300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Navel Oranges have 1.3 times more Carbohydrate and 3 times more Sugars than Swiss Chard.
While 300 kcal of Raw Swiss Chard contain 2 times more Omega 3, 1.9 times more Fiber and 5.1 times more Protein than Raw Navel Oranges.
Both Navel Oranges and Swiss Chard offer comparable quantities of Energy per 300 calories.
300 calories of Navel Oranges provide inadequate amounts of Omega 3
Both Raw Navel Oranges as well as Raw Swiss Chard provide inadequate amounts of Omega 6 in 300 calories.