Comparing Nutrients in 7 ounces Boiled Swiss Chard VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Swiss Chard	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	3% 2.2g	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	11% 4.17g	55% 21g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	67.5% 607μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18% 0.23mg	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	13.4% 53.6μg	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	0% 0mg	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	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	23.7% 355mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Swiss Chard vs Oil Roasted Almonds:

• Boiled and Drained Swiss Chard have more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Vitamin B1, 9.1 times more Vitamin B2, 10.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9 and 13.7 times more Vitamin E than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Swiss Chard vs Oil Roasted Almonds:

• Boiled and Drained Swiss Chard have 179 times more Sodium and 33.1 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5 times more Calcium, 5.9 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 7.4 times more Manganese, 14.1 times more Phosphorus, 1.3 times more Potassium, 4.6 times more Selenium and 9.3 times more Zinc than Boiled and Drained Swiss Chard.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds contain 30.4 times more Energy, 689.6 times more Fat, 350.7 times more Saturated Fat, 540.8 times more Omega 6, 4.3 times more Carbohydrate, 4.1 times more Sugars, 5 times more Fiber and 11.3 times more Protein than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.