Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Frozen Chopped Broccoli	Swiss Chard	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	5.2% 6.78g	4.08% 5.3g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.1% 4g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Swiss Chard	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	48% 434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	980% 1177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Swiss Chard	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	28% 0.25mg	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	14.4% 1.15mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Swiss Chard per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.9 times more Vitamin C than Swiss Chard.
• While 5 oz of Raw Swiss Chard contain 5.9 times more Vitamin A, 1.5 times more Vitamin E and 10.2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Swiss Chard provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Swiss Chard:

• 5 ounces of Frozen Chopped Broccoli have 3.1 times more Selenium and 1.3 times more Zinc than Swiss Chard.
• While 5 oz of Raw Swiss Chard contain 4.7 times more Copper, 2.2 times more Iron, 4.5 times more Magnesium, 1.8 times more Potassium and 8.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Swiss Chard contain similar levels of Calcium, Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 15 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Fiber and 1.6 times more Protein than Swiss Chard.
• 5 ounces of Swiss Chard provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Swiss Chard provide inadequate amounts of Energy and Omega 6 in five ounces.