Comparing Nutrients in 100 calories Boiled Swiss Chard VS Brussels Sprouts

Weight per 100 calories

• Boiled Swiss Chard: 500g
• Brussels Sprouts: 233g

Raw Brussels Sprouts have 2.2 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is low in comparison to other foods. Boiled Swiss Chard having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Swiss Chard or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Swiss Chard	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	16% 21g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	7.06% 5.1g	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	3% 2.16g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	23.3% 8.84g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	170% 1530μg	9.8% 88.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	39% 0.51mg	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	11.3% 45μg	35.5% 142μg	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	100% 90mg	220% 198mg	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	63% 9.45mg	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	343% 412μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Brussels Sprouts	Recommended Dietary Allowance
Calcium	29% 290mg	9.77% 98mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	18% 0.16mg	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	141% 11.3mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	34% 0.78mg	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	23.6% 165mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	80.7% 2745mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	6.77% 3.72μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	3.88% 58mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	8.88% 0.98mg	11mg per day for Men 19-50 years
Water	12.5% 463g	5.4% 200g	3700g per day for Men 19-50 years

Boiled Swiss Chard VS Brussels Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Swiss Chard or Brussels Sprouts?

Lets compare vitamin content per 100 calories of Boiled Swiss Chard vs Brussels Sprouts:

• 100 calories of Boiled Swiss Chard have 17.3 times more Vitamin A, 2.1 times more Vitamin B2, 4.6 times more Vitamin E and 4 times more Vitamin K than Brussels Sprouts.
• While 100 kcal of Raw Brussels Sprouts contain 1.9 times more Vitamin B1, 3.2 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Brussels Sprouts provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 calories.
• Both Boiled and Drained Swiss Chard as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Swiss Chard vs Brussels Sprouts:

• 100 calories of Boiled Swiss Chard have 3 times more Calcium, 5 times more Copper, 3.5 times more Iron, 8 times more Magnesium, 2.1 times more Manganese, 3 times more Potassium, 1.2 times more Selenium, 15.4 times more Sodium, 1.7 times more Zinc and 2.3 times more Water than Brussels Sprouts.
• Both Boiled Swiss Chard and Brussels Sprouts contain similar levels of Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Brussels Sprouts contain 15.3 times more Omega 3 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Brussels Sprouts offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 calories.
• 100 calories of Boiled Swiss Chard provide inadequate amounts of Omega 3
• Both Boiled and Drained Swiss Chard as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 100 calories.