Comparing Nutrients in 5 ounces Oranges VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Oranges	Swiss Chard	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	13% 16.7g	4.08% 5.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	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	8.95% 3.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Oranges	Swiss Chard	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	48% 434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	1.7% 0.26mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	980% 1177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Swiss Chard	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	1.77% 0.14mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.55% 131g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.2 times more Vitamin B1, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Swiss Chard.
• While Raw Swiss Chard contain 27.8 times more Vitamin A, 2.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 10.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Swiss Chard:

• Raw Swiss Chard contain 1.3 times more Calcium, 4 times more Copper, 18 times more Iron, 8.1 times more Magnesium, 14.6 times more Manganese, 3.3 times more Phosphorus, 2.1 times more Potassium, 1.8 times more Selenium, more Sodium and 5.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Swiss Chard have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 2.5 times more Energy, 3.1 times more Carbohydrate, 8.5 times more Sugars and 1.5 times more Fiber than Raw Swiss Chard.
• While Raw Swiss Chard contain 1.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Swiss Chard have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.