Comparing Nutrients in 7 ounces Boiled Swiss Chard VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Swiss Chard	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.36% 0.062g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	3% 2.2g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	11% 4.17g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	67.5% 607μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	11.5% 115mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	23.7% 355mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Cooked Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Swiss Chard vs Cooked Broccoli Raab:

• 7 ounces of Boiled Swiss Chard have 1.3 times more Vitamin A and 1.3 times more Vitamin K than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 5 times more Vitamin B1, 1.6 times more Vitamin B2, 5.6 times more Vitamin B3, 2.7 times more Vitamin B5, 2.6 times more Vitamin B6, 7.9 times more Vitamin B9, 2.1 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Swiss Chard vs Cooked Broccoli Raab:

• 7 ounces of Boiled Swiss Chard have 2.2 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 1.6 times more Potassium and 3.2 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2 times more Calcium, 2.5 times more Phosphorus, 1.4 times more Selenium and 1.6 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Cooked Broccoli Raab contain similar levels of Manganese 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 Boiled Swiss Chard have 1.3 times more Carbohydrate than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 67 times more Omega 3, 1.3 times more Fiber and 2 times more Protein than Boiled and Drained Swiss Chard.
• 7 ounces of Boiled Swiss Chard provide inadequate amounts of Omega 3
• Both Boiled and Drained Swiss Chard as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.