Comparing Nutrients in 100 grams Boiled Swiss Chard VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Swiss Chard	Broccoli Raab	Recommended Dietary Allowance
Energy	0.69% 20kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.038% 0.012g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.18% 4.13g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	3.36% 1.88g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	34% 306μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.25% 0.36mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	13% 0.17mg	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	2.25% 9μg	20.8% 83μg	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	20% 18mg	22.4% 20mg	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	12.6% 1.9mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	273% 327μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.8% 58mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	4.67% 0.042mg	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	28.3% 2.26mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	17% 0.4mg	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	4.7% 33mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Swiss Chard versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Swiss Chard vs Broccoli Raab:

• 100 grams of Boiled Swiss Chard have 2.3 times more Vitamin A and 1.5 times more Vitamin K than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 4.8 times more Vitamin B1, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 9.2 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Broccoli Raab provide similar amounts of Vitamin C and Vitamin E per 100 grams.
• Both Boiled and Drained Swiss Chard as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Swiss Chard vs Broccoli Raab:

• 100 grams of Boiled Swiss Chard have 3.9 times more Copper, 3.9 times more Magnesium, 2.8 times more Potassium and 5.4 times more Sodium than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 1.9 times more Calcium, 2.2 times more Phosphorus and 2.3 times more Zinc than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Broccoli Raab contain similar levels of Iron, Manganese and Water per 100 grams.
• Both Boiled and Drained Swiss Chard as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Swiss Chard have 1.4 times more Carbohydrate than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 63 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Boiled and Drained Swiss Chard.
• 100 grams of Boiled Swiss Chard provide inadequate amounts of Omega 3
• Both Boiled and Drained Swiss Chard as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 100 grams.