Comparing Nutrients in 500 calories Boiled Swiss Chard VS Swiss Chard

Weight per 500 calories

• Boiled Swiss Chard: 2500g
• Swiss Chard: 2632g

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 Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Boiled Swiss Chard	Swiss Chard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.43% 5.26g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.68% 0.63g	9.75% 1.66g	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	75.7% 98g	130g per day for Men 19-50 years
Sugars	38% 27.5g	40% 29g	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	111% 42g	38g per day for Men 19-50 years
Protein	84% 47g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Swiss Chard	Recommended Dietary Allowance
Vitamin A	850% 7650μg	895% 8053μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	182% 2.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	65.8% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.5% 4.08mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.13mg	200% 2.6mg	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	92% 368μg	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	877% 789mg	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	332% 49.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6819% 8183μg	18202% 21842μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Swiss Chard	Recommended Dietary Allowance
Calcium	145% 1450mg	134% 1342mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	523% 4.7mg	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	592% 47.4mg	8mg per day for Men 19-50 years
Magnesium	512% 2150mg	508% 2132mg	420mg per day for Men 19-50 years
Manganese	363% 8.35mg	419% 9.63mg	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	173% 1211mg	700mg per day for Men 19-50 years
Potassium	404% 13725mg	293% 9974mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	298% 4475mg	374% 5605mg	1500mg per day for Men 19-50 years
Zinc	75% 8.25mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	62.6% 2316g	66% 2438g	3700g per day for Men 19-50 years

Boiled Swiss Chard VS Swiss Chard Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Swiss Chard contain 1.6 times more Vitamin B9, 1.8 times more Vitamin C and 2.7 times more Vitamin K than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Swiss Chard provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 500 calories.
• Both Boiled and Drained Swiss Chard as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Swiss Chard have 1.4 times more Potassium than Swiss Chard.
• While 500 kcal of Raw Swiss Chard contain 1.5 times more Phosphorus and 1.3 times more Sodium than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Swiss Chard contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Swiss Chard have 1.2 times more Fiber than Swiss Chard.
• While 500 kcal of Raw Swiss Chard contain 2.5 times more Omega 3 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Swiss Chard offer comparable quantities of Energy, Carbohydrate, Sugars and Protein 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 Swiss Chard provide inadequate amounts of Omega 6 in 500 calories.