Comparing Nutrients in 500 calories Boiled Swiss Chard VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Boiled Swiss Chard: 2500g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 6.4 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 Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Swiss Chard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	3.68% 0.63g	NA	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	79% 103g	130g per day for Men 19-50 years
Sugars	38% 27.5g	3.75% 2.7g	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	27% 10.2g	38g per day for Men 19-50 years
Protein	84% 47g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	850% 7650μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.5% 4.08mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.13mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	500% 450mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	315% 47.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6819% 8183μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	145% 1450mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	NA	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	512% 2150mg	NA	420mg per day for Men 19-50 years
Manganese	363% 8.35mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	404% 13725mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	NA	55μg per day for Men 19-50 years
Sodium	298% 4475mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	75% 8.25mg	NA	11mg per day for Men 19-50 years
Water	62.6% 2316g	7.24% 268g	3700g per day for Men 19-50 years

Boiled Swiss Chard VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Swiss Chard vs Frozen Roasted Potatoes with Salt:

• 500 calories of Boiled Swiss Chard have 67.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Boiled Swiss Chard vs Frozen Roasted Potatoes with Salt:

• 500 calories of Boiled Swiss Chard have 24.6 times more Calcium, 28.7 times more Iron, 7.7 times more Potassium, 3.8 times more Sodium and 8.6 times more Water than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Swiss Chard have 10.1 times more Sugars, 5.1 times more Fiber and 5.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Swiss Chard and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.