Comparing Nutrients in 5 ounces Boiled Swiss Chard with Salt VS Boiled Yellow Sweet Corn with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard with Salt	30%	3%	67%
Boiled Yellow Sweet Corn with Salt	12%	12%	76%

Macro Nutrients

	Boiled Swiss Chard with Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	4.9% 0.83g	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	23% 29.7g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	8.88% 6.44g	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	1.54% 1.1g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.76% 2.66g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Vitamin A	48% 434μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	15% 0.2mg	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	8.15% 32.6μg	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	8.66% 7.8mg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 464μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Boiled Yellow Sweet Corn with Salt	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	7.7% 0.069mg	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	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	10.3% 0.24mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	39.2% 588mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard with Salt VS Boiled Yellow Sweet Corn 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 Yellow Sweet Corn 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 Yellow Sweet Corn with Salt:

• 5 ounces of Boiled Swiss Chard with Salt have 23.5 times more Vitamin A, 1.5 times more Vitamin B2, 3.3 times more Vitamin C, 21 times more Vitamin E and 818.3 times more Vitamin K than Boiled Yellow Sweet Corn with Salt.
• While 5 oz of Boiled and Drained Yellow Sweet Corn with Salt contain 2.7 times more Vitamin B1, 4.7 times more Vitamin B3, 4.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Boiled and Drained Swiss Chard with Salt.
• 5 ounces of Boiled Yellow Sweet Corn with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Yellow Sweet Corn 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 Yellow Sweet Corn with Salt:

• 5 ounces of Boiled Swiss Chard with Salt have 19.3 times more Calcium, 3.3 times more Copper, 5 times more Iron, 3.3 times more Magnesium, 2 times more Manganese, 2.5 times more Potassium, 1.6 times more Sodium and 1.3 times more Water than Boiled Yellow Sweet Corn with Salt.
• While 5 oz of Boiled and Drained Yellow Sweet Corn with Salt contain 2.3 times more Phosphorus and 1.9 times more Zinc than Boiled and Drained Swiss Chard with Salt.
• 5 ounces of Boiled Yellow Sweet Corn with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Yellow Sweet Corn with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Yellow Sweet Corn with Salt contain 4.8 times more Energy, 5.1 times more Carbohydrate, 4.1 times more Sugars and 1.8 times more Protein than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Yellow Sweet Corn with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Swiss Chard with Salt provide inadequate amounts of Energy