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Comparing Nutrients in 500 calories Swiss ChardVS Broccoli

Weight per 500 calories

Swiss Chard
2632g
Broccoli
1471g

Raw 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 Broccoli?

Macros Ratio

Protein Fat Carbs

Swiss Chard
30%
8%
62%
Broccoli
27%
8%
65%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
5.43%5.26g
Fat
5.6%5.44g
5.26 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.47%0.79g
Saturated Fat
5.24%1.68g
0.79 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.5%0.18g
Omega 3
58%0.93g
0.18 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.75%1.66g
Omega 6
4.24%0.72g
1.66 gvs0.72 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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75.7%98g
Carbohydrate
75%98g
98 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
40%29g
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
29 gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
13.8%10g
≤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]
NA gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.2g
NA gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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111%42g
Fiber
101%38.2g
42 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
84.6%47.4g
Protein
74%41.5g
47.4 gvs41.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

895%8053μg
Vitamin A
50.7%456μg
RAE, retinol activity equivalents
8053 μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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87.7%1.05mg
Vitamin B1
87%1.04mg
Thiamine
1.05 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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182%2.37mg
Vitamin B2
132%1.72mg
Riboflavin
2.37 mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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65.8%10.5mg
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
10.5 mgvs9.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
91%4.53mg
Vitamin B5
169%8.43mg
Pantothenic acid
4.53 mgvs8.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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200%2.6mg
Vitamin B6
198%2.57mg
Pyridoxine
2.6 mgvs2.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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92%368μg
Vitamin B9
232%926μg
Folates and Folic Acid
368 μgvs926 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
877%789mg
Vitamin C
1458%1312mg
Ascorbic acid
789 mgvs1312 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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332%49.7mg
Vitamin E
76.5%11.5mg
Tocopherols and Tocotrienols
49.7 mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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18202%21842μg
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
21842 μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

134%1342mg
Calcium
69%691mg
1342 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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523%4.7mg
Copper
80%0.72mg
4.7 mgvs0.72 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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592%47.4mg
Iron
134%10.7mg
47.4 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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508%2132mg
Magnesium
73.5%309mg
2132 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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419%9.63mg
Manganese
134%3.1mg
9.63 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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173%1211mg
Phosphorus
139%971mg
1211 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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293%9974mg
Potassium
137%4647mg
9974 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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43%23.7μg
Selenium
67%36.8μg
23.7 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
374%5605mg
Sodium
32.4%485mg
5605 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
86%9.47mg
Zinc
55%6.03mg
9.47 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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66%2438g
Water
35.5%1313g
2438 gvs1313 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Swiss Chard vs Broccoli:
Comparing minerals per 500 calories for Swiss Chard vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: