Comparing Nutrients in 5 ounces Boiled Broccoli VS Swiss Chard

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Swiss Chard	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	4.08% 5.3g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	2.15% 1.56g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Swiss Chard	Recommended Dietary Allowance
Vitamin A	12% 109μg	48% 434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	10.8% 0.14mg	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	38.3% 153μg	4.96% 20μg	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	102% 92mg	47.2% 42.5mg	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	13.7% 2.06mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	980% 1177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Swiss Chard	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	22.6% 0.52mg	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	13.6% 95mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Swiss Chard:

• Boiled and Drained Broccoli has 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.6 times more Vitamin B5, 2 times more Vitamin B6, 7.7 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Swiss Chard.
• While Raw Swiss Chard contain 4 times more Vitamin A, 1.3 times more Vitamin E and 5.9 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Swiss Chard:

• Boiled and Drained Broccoli has 1.5 times more Phosphorus, 1.8 times more Selenium and 1.3 times more Zinc than Raw Swiss Chard.
• While Raw Swiss Chard contain 1.3 times more Calcium, 2.9 times more Copper, 2.7 times more Iron, 3.9 times more Magnesium, 1.9 times more Manganese, 1.3 times more Potassium and 5.2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Swiss Chard have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 1.8 times more Energy, 17 times more Omega 3, 1.9 times more Carbohydrate, 1.3 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Raw Swiss Chard.
• Both Boiled and Drained Broccoli as well as Raw Swiss Chard have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.