Nutrient Comparison: Swiss Chard VS Roasted Almonds per 5 oz
Compare the macro and micronutrient content in 5 oz of Swiss Chard versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Swiss Chard vs Roasted Almonds:
- 5 ounces of Swiss Chard have more Vitamin A, more Vitamin C and more Vitamin K than Roasted Almonds.
- While 5 oz of Dry Roasted Almonds contain 1.9 times more Vitamin B1, 13.3 times more Vitamin B2, 9.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 12.6 times more Vitamin E than Raw Swiss Chard.
- 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
- Both Raw Swiss Chard as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Swiss Chard vs Roasted Almonds:
- 5 ounces of Swiss Chard have 71 times more Sodium and 38.4 times more Water than Roasted Almonds.
- While 5 oz of Dry Roasted Almonds contain 5.3 times more Calcium, 6.1 times more Copper, 2.1 times more Iron, 3.4 times more Magnesium, 6.1 times more Manganese, 10.2 times more Phosphorus, 1.9 times more Potassium, 2.2 times more Selenium and 9.2 times more Zinc than Raw Swiss Chard.
- 5 ounces of Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Dry Roasted Almonds contain 31.5 times more Energy, 262.7 times more Fat, 136.4 times more Saturated Fat, 205.5 times more Omega 6, 5.6 times more Carbohydrate, 4.4 times more Sugars, 6.8 times more Fiber and 11.6 times more Protein than Raw Swiss Chard.
- 5 ounces of Swiss Chard provide inadequate amounts of Energy and Omega 6
- Both Raw Swiss Chard as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.