Broccoli Raab VS Boiled Swiss Chard Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Broccoli Raab or Boiled Swiss Chard?
Lets compare vitamin content per 500 calories of Broccoli Raab vs Boiled Swiss Chard:
- 500 calories of Broccoli Raab have 4.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 8.4 times more Vitamin B9 than Boiled Swiss Chard.
- While 500 kcal of Boiled and Drained Swiss Chard contain 2.6 times more Vitamin A, 1.3 times more Vitamin E and 1.6 times more Vitamin K than Raw Broccoli Raab.
- Both Broccoli Raab and Boiled Swiss Chard provide similar amounts of Vitamin C per 500 calories.
- Both Raw Broccoli Raab as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Broccoli Raab vs Boiled Swiss Chard:
- 500 calories of Broccoli Raab have 1.7 times more Calcium, 2 times more Phosphorus and 2.1 times more Zinc than Boiled Swiss Chard.
- While 500 kcal of Boiled and Drained Swiss Chard contain 4.3 times more Copper, 4.3 times more Magnesium, 3.1 times more Potassium and 6 times more Sodium than Raw Broccoli Raab.
- Both Broccoli Raab and Boiled Swiss Chard contain similar levels of Iron, Manganese, Selenium and Water per 500 calories.
Comparison of macro-nutrients per 500 calories:
- 500 calories of Broccoli Raab have 5.6 times more Fat, 57.3 times more Omega 3 and 1.5 times more Protein than Boiled Swiss Chard.
- While 500 kcal of Boiled and Drained Swiss Chard contain 1.6 times more Carbohydrate and 3.2 times more Sugars than Raw Broccoli Raab.
- Both Broccoli Raab and Boiled Swiss Chard offer comparable quantities of Energy and Fiber per 500 calories.
- 500 calories of Boiled Swiss Chard provide inadequate amounts of Omega 3
- Both Raw Broccoli Raab as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 6 in 500 calories.