Comparing Nutrients in 7 ounces Boiled Swiss Chard VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Swiss Chard	Oranges	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.21% 0.036g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	3% 2.2g	25.6% 18.6g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Oranges	Recommended Dietary Allowance
Vitamin A	67.5% 607μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	9.16% 0.12mg	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	15% 59.5μg	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	117% 106mg	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	2.4% 0.36mg	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	Oranges	Recommended Dietary Allowance
Calcium	11.5% 115mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	9.92% 0.089mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	2.16% 0.05mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	10.6% 359mg	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	23.7% 355mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Swiss Chard vs Oranges:

• Boiled and Drained Swiss Chard have 27.8 times more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 10.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B5, 3.3 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Swiss Chard vs Oranges:

• Boiled and Drained Swiss Chard have 1.5 times more Calcium, 3.6 times more Copper, 22.6 times more Iron, 8.6 times more Magnesium, 13.4 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium, 1.8 times more Selenium, more Sodium and 4.7 times more Zinc than Raw Oranges.
• Both Boiled and Drained Swiss Chard and Raw Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Swiss Chard have 2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.4 times more Energy, 2.8 times more Carbohydrate and 8.5 times more Sugars than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Raw Oranges have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Swiss Chard as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.