Comparing Nutrients in 500 calories Swiss Chard VS Boiled Broccoli

Weight per 500 calories

• Swiss Chard: 2632g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.8 times more energy per unit of mass than Raw Swiss Chard, which is low in comparison to other foods. Swiss Chard having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Swiss Chard	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.43% 5.26g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	9.75% 1.66g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	79% 103g	130g per day for Men 19-50 years
Sugars	40% 29g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	111% 42g	124% 47g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	895% 8053μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.37mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.8% 10.5mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.53mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	220% 2.86mg	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	92% 368μg	386% 1543μg	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	877% 789mg	1030% 927mg	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	332% 49.7mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18202% 21842μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Boiled Broccoli	Recommended Dietary Allowance
Calcium	134% 1342mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	523% 4.7mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	592% 47.4mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	508% 2132mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	419% 9.63mg	120% 2.77mg	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	173% 1211mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	293% 9974mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	374% 5605mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	66% 2438g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Raw Swiss Chard have 7.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin E and 10.8 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Vitamin B5 and 4.2 times more Vitamin B9 than Raw Swiss Chard.
• Both Raw Swiss Chard and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 500 kcal.
• Both Raw Swiss Chard as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Swiss Chard have 2.3 times more Calcium, 5.4 times more Copper, 4.9 times more Iron, 7.1 times more Magnesium, 3.5 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 9.6 times more Sodium, 1.5 times more Zinc and 1.9 times more Water than Boiled and Drained Broccoli.
• Both Raw Swiss Chard and Boiled and Drained Broccoli have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Swiss Chard have 2.3 times more Omega 6, 1.5 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.2 times more Omega 3 than Raw Swiss Chard.
• Both Raw Swiss Chard and Boiled and Drained Broccoli have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
• Both Raw Swiss Chard as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.