Comparing Nutrients in 5 ounces Boiled Swiss Chard with Salt VS Boiled Collards with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard with Salt	30%	3%	67%
Boiled Collards with Salt	27%	16%	57%

Macro Nutrients

	Boiled Swiss Chard with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.85g	6.16% 8g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	NA	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	7.83% 2.98g	15% 5.67g	38g per day for Men 19-50 years
Protein	4.76% 2.66g	6.86% 3.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Vitamin A	48% 434μg	60% 539μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	14% 0.18mg	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	3.2% 12.8μg	5.67% 22.7μg	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	28.3% 25.5mg	28.7% 25.8mg	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	18% 2.68mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 464μg	480% 576μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	8.03% 0.072mg	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	40% 3.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	31.4% 0.72mg	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	6.7% 46.8mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	39.2% 588mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard with Salt VS Boiled Collards with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Swiss Chard with Salt versus 5 oz of Boiled Collards with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Swiss Chard with Salt vs Boiled Collards with Salt:

• 5 ounces of Boiled Swiss Chard with Salt have 2.1 times more Vitamin E than Boiled Collards with Salt.
• While 5 oz of Boiled and Drained Collards with Salt contain 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Collards with Salt provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin C and Vitamin K per five ounces.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Collards with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Swiss Chard with Salt vs Boiled Collards with Salt:

• 5 ounces of Boiled Swiss Chard with Salt have 3.2 times more Copper, 2 times more Iron, 4.1 times more Magnesium, 4.7 times more Potassium, 1.6 times more Sodium and 1.4 times more Zinc than Boiled Collards with Salt.
• While 5 oz of Boiled and Drained Collards with Salt contain 2.4 times more Calcium and 1.5 times more Manganese than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Collards with Salt contain similar levels of Phosphorus and Water per five ounces.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Collards with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Collards with Salt contain 1.4 times more Carbohydrate, 1.9 times more Fiber and 1.4 times more Protein than Boiled and Drained Swiss Chard with Salt.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Collards with Salt provide inadequate amounts of Energy in five ounces.