Comparing Nutrients in 500 calories Boiled Swiss Chard VS Baked Potato Flesh

Weight per 500 calories

• Boiled Swiss Chard: 2500g
• Baked Potato Flesh: 538g

Baked Potatoes Flesh no Salt have 4.7 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is average in comparison to other foods. Boiled Swiss Chard having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Swiss Chard	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	3.68% 0.63g	1% 0.17g	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	89% 116g	130g per day for Men 19-50 years
Sugars	38% 27.5g	12.6% 9.14g	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	21.2% 8.06g	38g per day for Men 19-50 years
Protein	84% 47g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	850% 7650μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.5% 4.08mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.13mg	124% 1.6mg	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	12% 48.4μg	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	76.5% 69mg	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	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6819% 8183μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	145% 1450mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	128% 1.16mg	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	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	512% 2150mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	363% 8.35mg	37.6% 0.87mg	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	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	404% 13725mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	298% 4475mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	75% 8.25mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	62.6% 2316g	11% 405g	3700g per day for Men 19-50 years

Boiled Swiss Chard VS Baked Potato Flesh Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Swiss Chard have more Vitamin A, 1.5 times more Vitamin B1, 19 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 4.7 times more Vitamin B9, 6.5 times more Vitamin C, 219.7 times more Vitamin E and 5073.2 times more Vitamin K than Baked Potato Flesh.
• Both Boiled Swiss Chard and Baked Potato Flesh provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Swiss Chard as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Swiss Chard vs Baked Potato Flesh:

• 500 calories of Boiled Swiss Chard have 53.9 times more Calcium, 3.5 times more Copper, 30 times more Iron, 16 times more Magnesium, 9.6 times more Manganese, 3.1 times more Phosphorus, 6.5 times more Potassium, 14 times more Selenium, 166.5 times more Sodium, 5.3 times more Zinc and 5.7 times more Water than Baked Potato Flesh.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Swiss Chard have 3 times more Sugars, 6.5 times more Fiber and 4.5 times more Protein than Baked Potato Flesh.
• Both Boiled Swiss Chard and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Swiss Chard as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.