Comparing Nutrients in 100 grams Boiled Swiss Chard VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Swiss Chard	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	0.69% 20kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.038% 0.012g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	1.7% 0.29g	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	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	5.63% 4.1g	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	0.39% 0.28g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	3.36% 1.88g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	34% 306μg	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.25% 0.36mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	6.46% 0.084mg	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	2.75% 11μg	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	2.56% 2.3mg	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	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	273% 327μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	9.1% 0.082mg	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	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	7.26% 0.17mg	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	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard VS Cooked Frozen Carrots per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Swiss Chard vs Cooked Frozen Carrots:

• 100 grams of Boiled Swiss Chard have 2.3 times more Vitamin B2, 7.8 times more Vitamin C, 1.9 times more Vitamin E and 24.1 times more Vitamin K than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 2.8 times more Vitamin A than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Cooked Frozen Carrots provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• Both Boiled and Drained Swiss Chard as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Swiss Chard vs Cooked Frozen Carrots:

• 100 grams of Boiled Swiss Chard have 1.7 times more Calcium, 2 times more Copper, 4.3 times more Iron, 7.8 times more Magnesium, 2 times more Manganese, 2.9 times more Potassium and 3 times more Sodium than Cooked Frozen Carrots.
• Both Boiled Swiss Chard and Cooked Frozen Carrots contain similar levels of Phosphorus, Zinc and Water per 100 grams.
• Both Boiled and Drained Swiss Chard as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Swiss Chard have 3.2 times more Protein than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 14.7 times more Omega 3, 1.9 times more Carbohydrate, 3.7 times more Sugars and 1.6 times more Fiber than Boiled and Drained Swiss Chard.
• 100 grams of Boiled Swiss Chard provide inadequate amounts of Omega 3
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Swiss Chard as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in 100 grams.