Comparing Nutrients in 7 ounces Boiled Swiss Chard VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Swiss Chard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	3% 2.2g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	67.5% 607μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39.7% 35.7mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25% 3.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.5% 115mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	NA	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	32% 1089mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	23.7% 355mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	NA	11mg per day for Men 19-50 years
Water	4.97% 184g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Swiss Chard vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Swiss Chard have 10.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Boiled Swiss Chard vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Swiss Chard have 3.9 times more Calcium, 4.5 times more Iron, 1.2 times more Potassium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Sodium than Boiled and Drained Swiss Chard.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Roasted Potatoes with Salt contain 6.4 times more Energy and 6.3 times more Carbohydrate than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Swiss Chard provide inadequate amounts of Energy