Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Boiled Swiss Chard

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Boiled Swiss Chard: 2500g

Cooked Frozen Carrots have 1.9 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 500 calories - Cooked Frozen Carrots or Boiled Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	80.4% 104g	79.4% 103g	130g per day for Men 19-50 years
Sugars	76% 55g	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	5.2% 3.8g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	138% 52.5g	38g per day for Men 19-50 years
Protein	14% 7.84g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	850% 7650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	81.5% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	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	37% 149μg	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	34.5% 31mg	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	91% 13.6mg	315% 47.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	6819% 8183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	47.3% 473mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	89.5% 7.16mg	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	512% 2150mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	60% 419mg	118% 825mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	404% 13725mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	298% 4475mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	75% 8.25mg	11mg per day for Men 19-50 years
Water	33% 1221g	62.6% 2316g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Boiled Swiss Chard Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Boiled Swiss Chard?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Boiled Swiss Chard:

• 500 calories of Cooked Frozen Carrots have 1.5 times more Vitamin A than Boiled Swiss Chard.
• While 500 kcal of Boiled and Drained Swiss Chard contain 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.5 times more Vitamin B9, 14.5 times more Vitamin C, 3.5 times more Vitamin E and 44.5 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots 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 Cooked Frozen Carrots vs Boiled Swiss Chard:

• 500 kcal of Boiled and Drained Swiss Chard contain 3.1 times more Calcium, 3.7 times more Copper, 7.9 times more Iron, 14.5 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 5.3 times more Potassium, 2.8 times more Selenium, 5.6 times more Sodium, 1.7 times more Zinc and 1.9 times more Water than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 7.9 times more Omega 3, 6.2 times more Omega 6 and 2 times more Sugars than Boiled Swiss Chard.
• While 500 kcal of Boiled and Drained Swiss Chard contain 6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Swiss Chard offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled Swiss Chard provide inadequate amounts of Omega 3 and Omega 6