Comparing Nutrients in 100 calories Boiled Swiss Chard VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Boiled Swiss Chard: 500g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.1 times more energy per unit of mass than Boiled and Drained Swiss Chard, which is above average in comparison to other foods. Boiled Swiss Chard having very low energy density.

Which food has more nutrients per 100 calories - Boiled Swiss Chard or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Swiss Chard	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.03% 0.18g	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	13% 17g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	0.25% 0.18g	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% 0g	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	% 0.075g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	170% 1530μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	8.2% 0.11mg	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	3.4% 13.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	100% 90mg	8.14% 7.33mg	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	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	10% 0.09mg	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	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	5.9% 0.14mg	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	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	80.7% 2745mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	0.11% 0.062μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	12.5% 463g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Swiss Chard vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Swiss Chard have more Vitamin A, 2.2 times more Vitamin B1, 22.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 4 times more Vitamin B6, 3.3 times more Vitamin B9, 12.3 times more Vitamin C, 152.1 times more Vitamin E and 1145.6 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Boiled and Drained Swiss Chard as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Swiss Chard vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Swiss Chard have 35.9 times more Calcium, 9 times more Copper, 24.3 times more Iron, 24.7 times more Magnesium, 12.3 times more Manganese, 2.7 times more Phosphorus, 9.4 times more Potassium, 72.5 times more Selenium, 3.7 times more Sodium, 6.6 times more Zinc and 11.8 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Swiss Chard have 1.2 times more Carbohydrate, 30.5 times more Sugars, 7.4 times more Fiber and 6 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8 times more Fat, 11.2 times more Saturated Fat and 1.4 times more Omega 6 than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Swiss Chard as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.