Comparing Nutrients in 7 ounces Boiled Swiss Chard VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Boiled Swiss Chard	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.37% 0.064g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	3% 2.2g	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	11% 4.17g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Boiled Potato Flesh, Cooked In Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	45.6% 0.59mg	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	4.96% 20μg	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	28.7% 25.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	11.5% 115mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.45% 98μg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	12% 0.27mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	23.7% 355mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Boiled Potato Flesh, Cooked In Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Swiss Chard versus 7 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Swiss Chard vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Boiled Swiss Chard have more Vitamin A, 4.3 times more Vitamin B2, 1.4 times more Vitamin C, 189 times more Vitamin E and 148.8 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.1 times more Vitamin B1, 4 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.5 times more Vitamin B6 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Swiss Chard as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Swiss Chard vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Boiled Swiss Chard have 11.6 times more Calcium, 7.3 times more Iron, 3.9 times more Magnesium, 2.4 times more Manganese, 1.4 times more Potassium, 44.8 times more Sodium and 1.2 times more Water than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.3 times more Phosphorus than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Swiss Chard as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 4.4 times more Energy and 4.9 times more Carbohydrate than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Swiss Chard provide inadequate amounts of Energy
• Both Boiled and Drained Swiss Chard as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.