Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Boiled Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	6.3% 8.2g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	3% 2.2g	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	15.7% 5.95g	11% 4.17g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	67.5% 607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13% 0.17mg	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	46.6% 187μg	4.47% 18μg	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	151% 136mg	39.7% 35.7mg	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	541% 650μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	36% 0.32mg	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	18% 1.43mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	29% 0.66mg	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	16.7% 117mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	23.7% 355mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Swiss Chard per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Boiled Swiss Chard:

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 10.4 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled Swiss Chard.
• While 7 oz of Boiled and Drained Swiss Chard contain 5.4 times more Vitamin A, 1.4 times more Vitamin E and 3.2 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Boiled Swiss Chard:

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Phosphorus and 2.1 times more Selenium than Boiled Swiss Chard.
• While 7 oz of Boiled and Drained Swiss Chard contain 1.4 times more Calcium, 4.5 times more Copper, 3.1 times more Iron, 5.4 times more Magnesium, 1.3 times more Manganese, 2.2 times more Potassium and 10.5 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Swiss Chard contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Boiled Swiss Chard lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 41.7 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Boiled Swiss Chard.
• 7 ounces of Boiled Swiss Chard provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled and Drained Swiss Chard provide inadequate amounts of Energy and Omega 6 in seven ounces.