Comparing Nutrients in 7 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	1.37% 39.7kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	NA	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.3% 8.2g	8.62% 11.2g	130g per day for Men 19-50 years
Sugars	3% 2.2g	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	11% 4.17g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Boiled Collards with Salt	Recommended Dietary Allowance
Vitamin A	67.5% 607μg	83.8% 754μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	7.13% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	19.5% 0.25mg	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	4.47% 18μg	7.94% 31.8μg	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	39.7% 35.7mg	40% 36mg	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	25% 3.75mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	672% 807μg	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	11.5% 115mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	11.2% 0.1mg	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	56% 4.5mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	44% 1mg	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	9.36% 65.5mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	55% 824mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard with Salt VS Boiled Collards with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Swiss Chard with Salt vs Boiled Collards with Salt:

• 7 ounces of Boiled Swiss Chard with Salt have 2.1 times more Vitamin E than Boiled Collards with Salt.
• While 7 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 seven 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 seven ounces.

Comparing minerals per 7 ounces for Boiled Swiss Chard with Salt vs Boiled Collards with Salt:

• 7 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 7 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 seven ounces.
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Collards with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.