Comparing Nutrients in 100 calories Boiled Swiss Chard VS Swiss Chard

Weight per 100 calories

• Boiled Swiss Chard: 500g
• Swiss Chard: 526g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Boiled Swiss Chard	Swiss Chard	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.95% 0.33g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	8% 5.8g	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	27.6% 10.5g	22% 8.42g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	17% 9.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Swiss Chard	Recommended Dietary Allowance
Vitamin A	170% 1530μg	179% 1611μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	36.4% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	40% 0.52mg	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	18.4% 73.7μg	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	175% 158mg	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	66.3% 9.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	3640% 4368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Swiss Chard	Recommended Dietary Allowance
Calcium	29% 290mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	105% 0.94mg	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	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	102% 426mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	83.8% 1.93mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	80.7% 2745mg	58.7% 1995mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	8.6% 4.74μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	74.7% 1121mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	17.2% 1.9mg	11mg per day for Men 19-50 years
Water	12.5% 463g	13% 488g	3700g per day for Men 19-50 years

Boiled Swiss Chard VS Swiss Chard Nutrients Per 100 Kcal

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

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

• 100 kcal of Raw Swiss Chard contain 1.6 times more Vitamin B9, 1.8 times more Vitamin C and 2.7 times more Vitamin K than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Swiss Chard provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 100 calories.
• Both Boiled and Drained Swiss Chard as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Swiss Chard have 1.4 times more Potassium than Swiss Chard.
• While 100 kcal of Raw Swiss Chard contain 1.5 times more Phosphorus and 1.3 times more Sodium than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Swiss Chard contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Swiss Chard have 1.2 times more Fiber than Swiss Chard.
• While 100 kcal of Raw Swiss Chard contain 2.5 times more Omega 3 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Swiss Chard offer comparable quantities of Energy, Carbohydrate, Sugars 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 Swiss Chard provide inadequate amounts of Omega 6 in 100 calories.