Comparing Nutrients in 100 calories Swiss Chard VS Canned Carrots with Salt

Weight per 100 calories

• Swiss Chard: 526g
• Canned Carrots with Salt: 400g

Drained Canned Carrots with Salt have 1.3 times more energy per unit of mass than Raw Swiss Chard, which is very low in comparison to other foods. Swiss Chard having very low energy density.

Discover which food has more nutrients per 100 calories - Swiss Chard or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Swiss Chard	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	17% 22g	130g per day for Men 19-50 years
Sugars	8% 5.8g	13.7% 9.9g	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	22% 8.42g	15.8% 6g	38g per day for Men 19-50 years
Protein	17% 9.47g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	179% 1611μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.4% 0.47mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	34.5% 0.45mg	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	18.4% 73.7μg	9% 36μg	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	175% 158mg	12% 11mg	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	66.3% 9.95mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3640% 4368μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	27% 268mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	46.2% 0.42mg	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	118% 9.47mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	83.8% 1.93mg	78.3% 1.8mg	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	34.6% 242mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	58.7% 1995mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.74μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	74.7% 1121mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	13% 488g	10% 372g	3700g per day for Men 19-50 years

Swiss Chard VS Canned Carrots With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Swiss Chard or Canned Carrots with Salt?

Lets compare vitamin content per 100 calories of Swiss Chard vs Canned Carrots with Salt:

• 100 calories of Swiss Chard have 2.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B5, 2 times more Vitamin B9, 14.6 times more Vitamin C, 3.4 times more Vitamin E and 111.4 times more Vitamin K than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 1.4 times more Vitamin A than Raw Swiss Chard.
• Both Swiss Chard and Canned Carrots with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per 100 calories.
• Both Raw Swiss Chard as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Swiss Chard vs Canned Carrots with Salt:

• 100 calories of Swiss Chard have 2.7 times more Calcium, 2.3 times more Copper, 3.7 times more Iron, 13.3 times more Magnesium, 2.5 times more Phosphorus, 2.8 times more Potassium, 3 times more Selenium, 1.8 times more Zinc and 1.3 times more Water than Canned Carrots with Salt.
• Both Swiss Chard and Canned Carrots with Salt contain similar levels of Manganese and Sodium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Swiss Chard have 1.4 times more Fiber and 3.7 times more Protein than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 1.7 times more Sugars than Raw Swiss Chard.
• Both Swiss Chard and Canned Carrots with Salt offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 calories.
• Both Raw Swiss Chard as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 100 calories.