Comparing Nutrients in 500 calories Boiled Swiss Chard VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Boiled Swiss Chard: 2500g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 1.4 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is very low in comparison to other foods. Boiled Swiss Chard having very low energy density.

Which food has more nutrients per 500 calories - Boiled Swiss Chard or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Swiss Chard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	3.68% 0.63g	1.37% 0.23g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	38% 27.5g	36.2% 26.3g	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	141% 53.6g	38g per day for Men 19-50 years
Protein	84% 47g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	850% 7650μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.5% 4.08mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.13mg	179% 2.32mg	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	250% 1000μg	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	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6819% 8183μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	145% 1450mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	67.5% 0.61mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	512% 2150mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	363% 8.35mg	173% 4mg	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	125% 875mg	700mg per day for Men 19-50 years
Potassium	404% 13725mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	298% 4475mg	13% 196mg	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	43.8% 1620g	3700g per day for Men 19-50 years

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

• Boiled and Drained Swiss Chard have 8.4 times more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin E and 5.2 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.4 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Swiss Chard as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Swiss Chard vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Swiss Chard have 2.5 times more Calcium, 6.7 times more Copper, 5.2 times more Iron, 9.3 times more Magnesium, 2.1 times more Manganese, 5.4 times more Potassium, 1.8 times more Selenium, 22.8 times more Sodium, 1.7 times more Zinc and 1.4 times more Water than Boiled Chopped Frozen Broccoli.
• Both Boiled and Drained Swiss Chard and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli contains 10 times more Omega 3 than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Swiss Chard as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.