Comparing Nutrients in 500 calories Boiled Swiss Chard VS Broccoli Raab

Weight per 500 calories

• Boiled Swiss Chard: 2500g
• Broccoli Raab: 2273g

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 or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Swiss Chard	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	3.68% 0.63g	3.88% 0.66g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	38% 27.5g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	138% 52.5g	161% 61.4g	38g per day for Men 19-50 years
Protein	84% 47g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	850% 7650μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.5% 4.08mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.13mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6819% 8183μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Broccoli Raab	Recommended Dietary Allowance
Calcium	145% 1450mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	106% 0.95mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	512% 2150mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	363% 8.35mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	404% 13725mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	298% 4475mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	75% 8.25mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	62.6% 2316g	57% 2103g	3700g per day for Men 19-50 years

Boiled Swiss Chard VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Swiss Chard or Broccoli Raab?

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

• 500 calories of Boiled Swiss Chard have 2.6 times more Vitamin A, 1.3 times more Vitamin E and 1.6 times more Vitamin K than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 4.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 8.4 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Broccoli Raab provide similar amounts of Vitamin C per 500 calories.
• Both Boiled and Drained Swiss Chard as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Swiss Chard vs Broccoli Raab:

• 500 calories of Boiled Swiss Chard have 4.3 times more Copper, 4.3 times more Magnesium, 3.1 times more Potassium and 6 times more Sodium than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 1.7 times more Calcium, 2 times more Phosphorus and 2.1 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Broccoli Raab contain similar levels of Iron, Manganese, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Swiss Chard have 1.6 times more Carbohydrate and 3.2 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 5.6 times more Fat, 57.3 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Broccoli Raab offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Boiled Swiss Chard provide inadequate amounts of Omega 3
• Both Boiled and Drained Swiss Chard as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.