Comparing Nutrients in 500 calories Boiled Broccoli VS Boiled Swiss Chard

Weight per 500 calories

• Boiled Broccoli: 1429g
• Boiled Swiss Chard: 2500g

Boiled Broccoli has 1.8 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.

Which food has more nutrients per 500 calories - Boiled Broccoli or Boiled Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Boiled Broccoli	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	3.68% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	79.4% 103g	130g per day for Men 19-50 years
Sugars	27.4% 20g	38% 27.5g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	138% 52.5g	38g per day for Men 19-50 years
Protein	60.7% 34g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	122% 1100μg	850% 7650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	81.5% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	163% 2.13mg	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	386% 1543μg	56.3% 225μg	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	1030% 927mg	500% 450mg	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	138% 20.7mg	315% 47.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	6819% 8183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	57% 571mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	512% 2150mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	363% 8.35mg	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	137% 957mg	118% 825mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	404% 13725mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	298% 4475mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	75% 8.25mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	62.6% 2316g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Boiled Swiss Chard:

• Boiled and Drained Broccoli has 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 6.9 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 7 times more Vitamin A, 2.3 times more Vitamin E and 4.1 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Swiss Chard have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Boiled Swiss Chard:

• Boiled and Drained Swiss Chard contain 2.5 times more Calcium, 4.7 times more Copper, 5.9 times more Iron, 7.2 times more Magnesium, 3 times more Manganese, 3.3 times more Potassium, 7.6 times more Sodium, 1.3 times more Zinc and 1.8 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Swiss Chard have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 2.9 times more Fat and 22.7 times more Omega 3 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 1.4 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Swiss Chard have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Swiss Chard have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.