Comparing Nutrients in 500 calories Broccoli VS Boiled Swiss Chard

Weight per 500 calories

• Broccoli: 1471g
• Boiled Swiss Chard: 2500g

Broccoli has 1.7 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 - Broccoli or Boiled Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Broccoli	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	75% 98g	79.4% 103g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	138% 52.5g	38g per day for Men 19-50 years
Protein	74% 41.5g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	850% 7650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	81.5% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	315% 47.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	6819% 8183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	69% 691mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	453% 4.08mg	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	134% 10.7mg	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	512% 2150mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	139% 971mg	118% 825mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	404% 13725mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	298% 4475mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	75% 8.25mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	62.6% 2316g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.2 times more Vitamin B1, 2.1 times more Vitamin B5, 1.2 times more Vitamin B6, 4.1 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 16.8 times more Vitamin A, 4.1 times more Vitamin E and 5.5 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Swiss Chard have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw 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 Broccoli vs Boiled Swiss Chard:

• Raw Broccoli has 1.6 times more Selenium than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 2.1 times more Calcium, 5.7 times more Copper, 5.3 times more Iron, 7 times more Magnesium, 2.7 times more Manganese, 3 times more Potassium, 9.2 times more Sodium, 1.4 times more Zinc and 1.8 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Swiss Chard have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 2.7 times more Fat, 5.6 times more Saturated Fat and 12.4 times more Omega 3 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 1.4 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Swiss Chard have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Swiss Chard have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.