Comparing Nutrients in 500 calories Boiled Swiss Chard with Salt VS Boiled Garland Chrysanthemum with Salt

Weight per 500 calories

• Boiled Swiss Chard with Salt: 2500g
• Boiled Garland Chrysanthemum with Salt: 2500g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Swiss Chard with Salt or Boiled Garland Chrysanthemum with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard with Salt	30%	3%	67%
Boiled Garland Chrysanthemum with Salt	27%	3%	70%

Macro Nutrients

	Boiled Swiss Chard with Salt	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	83% 108g	130g per day for Men 19-50 years
Sugars	38% 27.5g	69.3% 50.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	138% 52.5g	151% 57.5g	38g per day for Men 19-50 years
Protein	84% 47g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Vitamin A	850% 7650μg	358% 3225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.5% 4.08mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.13mg	227% 2.95mg	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	56.3% 225μg	313% 1250μg	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	500% 450mg	664% 598mg	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	315% 47.3mg	417% 62.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6819% 8183μg	2973% 3568μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Boiled Garland Chrysanthemum with Salt	Recommended Dietary Allowance
Calcium	145% 1450mg	173% 1725mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	369% 3.33mg	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	706% 56.5mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	512% 2150mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	363% 8.35mg	386% 8.88mg	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	118% 825mg	154% 1075mg	700mg per day for Men 19-50 years
Potassium	404% 13725mg	418% 14225mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	692% 10375mg	482% 7225mg	1500mg per day for Men 19-50 years
Zinc	75% 8.25mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	62.6% 2316g	62.5% 2312g	3700g per day for Men 19-50 years

Boiled Swiss Chard With Salt VS Boiled Garland Chrysanthemum With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Swiss Chard with Salt or Boiled Garland Chrysanthemum with Salt?

Lets compare vitamin content per 500 calories of Boiled Swiss Chard with Salt vs Boiled Garland Chrysanthemum with Salt:

• 500 calories of Boiled Swiss Chard with Salt have 2.4 times more Vitamin A, 1.6 times more Vitamin B1, 3.9 times more Vitamin B5 and 2.3 times more Vitamin K than Boiled Garland Chrysanthemum with Salt.
• While 500 kcal of Boiled and Drained Garland Chrysanthemum with Salt contain 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 5.6 times more Vitamin B9, 1.3 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Swiss Chard with Salt.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Garland Chrysanthemum with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Swiss Chard with Salt vs Boiled Garland Chrysanthemum with Salt:

• 500 calories of Boiled Swiss Chard with Salt have 1.2 times more Copper, 4.8 times more Magnesium, 3 times more Selenium, 1.4 times more Sodium and 1.7 times more Zinc than Boiled Garland Chrysanthemum with Salt.
• While 500 kcal of Boiled and Drained Garland Chrysanthemum with Salt contain 1.7 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Garland Chrysanthemum with Salt contain similar levels of Calcium, Manganese, Potassium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Garland Chrysanthemum with Salt contain 1.8 times more Sugars than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Garland Chrysanthemum with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.