Comparing Nutrients in 500 calories Boiled Swiss Chard with Salt VS Boiled Collards with Salt

Weight per 500 calories

• Boiled Swiss Chard with Salt: 2500g
• Boiled Collards with Salt: 1515g

Boiled and Drained Collards with Salt have 1.7 times more energy per unit of mass than Boiled and Drained Swiss Chard with Salt, which is low in comparison to other foods. Boiled Swiss Chard with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard with Salt	30%	3%	67%
Boiled Collards with Salt	27%	16%	57%

Macro Nutrients

	Boiled Swiss Chard with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	NA	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	NA	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	NA	6.24% 1.06g	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	66% 85.6g	130g per day for Men 19-50 years
Sugars	38% 27.5g	NA	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	159% 60.6g	38g per day for Men 19-50 years
Protein	84% 47g	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Vitamin A	850% 7650μg	640% 5758μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	50.5% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.5% 4.08mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.13mg	149% 1.94mg	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	60.6% 242μg	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	306% 276mg	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	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6819% 8183μg	5134% 6161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Calcium	145% 1450mg	214% 2136mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	86% 0.77mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	512% 2150mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	363% 8.35mg	336% 7.73mg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	404% 13725mg	52% 1773mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	13.8% 7.58μg	55μg per day for Men 19-50 years
Sodium	692% 10375mg	255% 3818mg	1500mg per day for Men 19-50 years
Zinc	75% 8.25mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	62.6% 2316g	37% 1366g	3700g per day for Men 19-50 years

Boiled Swiss Chard With Salt VS Boiled Collards With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Swiss Chard with Salt have 1.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B5, 1.6 times more Vitamin C, 3.5 times more Vitamin E and 1.3 times more Vitamin K than Boiled Collards with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Collards with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Collards 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 Collards with Salt:

• 500 calories of Boiled Swiss Chard with Salt have 5.3 times more Copper, 3.3 times more Iron, 6.8 times more Magnesium, 1.7 times more Phosphorus, 7.7 times more Potassium, 3 times more Selenium, 2.7 times more Sodium, 2.4 times more Zinc and 1.7 times more Water than Boiled Collards with Salt.
• While 500 kcal of Boiled and Drained Collards with Salt contain 1.5 times more Calcium than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Collards with Salt contain similar levels of Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Swiss Chard with Salt have 1.2 times more Carbohydrate than Boiled Collards with Salt.
• While 500 kcal of Boiled and Drained Collards with Salt contain 5.5 times more Fat than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Collards with Salt offer comparable quantities of Energy, Fiber and Protein per 500 calories.