Comparing Nutrients in 7 ounces Boiled Swiss Chard VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Swiss Chard	Tomatoes	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.93% 0.16g	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	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	3% 2.2g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Tomatoes	Recommended Dietary Allowance
Vitamin A	67.5% 607μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Tomatoes	Recommended Dietary Allowance
Calcium	11.5% 115mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	23.7% 355mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.97% 184g	5.07% 188g	3700g per day for Men 19-50 years

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

• Boiled and Drained Swiss Chard have 7.3 times more Vitamin A, 4.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin C, 3.5 times more Vitamin E and 41.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Swiss Chard as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Swiss Chard have 5.8 times more Calcium, 2.8 times more Copper, 8.4 times more Iron, 7.8 times more Magnesium, 2.9 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium, more Selenium, 35.8 times more Sodium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Swiss Chard and Raw Ripe Red Tomatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Swiss Chard have 1.8 times more Fiber and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.4 times more Sugars than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 7 oz.
• Both Boiled and Drained Swiss Chard as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.