healnut.com: Nutritional comparative between Pumpkin and Swiss chard

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healnut.com: Nutritional comparative between Pumpkin and Swiss chard

Food

Nutrients

Recipes

Accounts

spanish version

Pumpkin, raw

Chard, swiss, raw

TOTAL
SCORE

women

11.3

man

3.2

TOTAL
SCORE

women

12.1

man

1.3

Macronutrients profile [gr./100 gr.]

92

5

2

93

2

3

FIBRE
DRI

women

6.4

man

4.2

FIBRE
DRI

women

2

man

1.3

Energy [kcal / 100gr.]

Pumpkin, raw

26

Chard, swiss, raw

19

ENERGY
SCORE

women

0.8

man

0.7
63

ENERGY
SCORE

women

1.1

man

1
85

Essential Aminoacid profile (mg/100gr.)

31

147

46

130

32

110

35

110

54

99

29

83

11

19

12

17

PROTEIN
SCORE

women

3.9

man

3.2
42.2

PROTEIN
SCORE

women

2.2

man

1.8
56

Main lipids profile [gr/100gr.]

0

0

0 [0%]

0
[0%]

0 [0%]

0
[0%]

EFA
SCORE

0

EFA
SCORE

0

Mineral & oligoelements profile [mg/100gr]

340 [7%]

379
[8%]

1 [0%]

213
[11%]

12 [2%]

81
[16%]

21 [1%]

51
[3%]

44 [4%]

46
[4%]

800u [3%]

2
[6%]

125u [3%]

366u
[7%]

320u [1%]

360u
[1%]

127u [3%]

179u
[4%]

0u [0%]

1u
[1%]

MINERAL
SCORE

6.2

MINERAL
SCORE

2.5

Vitamins profile [mg/100gr.]

9 [6%]

30
[20%]

8 [1%]

18
[3%]

1.1 [2%]

1.9
[4%]

1u [1%]

830u
[692%]

600u [4%]

400u
[3%]

298u [6%]

172u
[3%]

110u [10%]

90u
[8%]

61u [3%]

99u
[4%]

50u [5%]

40u
[4%]

16u [4%]

14u
[4%]

16u [4%]

14u
[4%]

16u [4%]

14u
[4%]

0 [0%]

0
[0%]

0 [0%]

0
[0%]

0

0

0 [0%]

0
[0%]

0 [0%]

0
[0%]

0

0

VITAMIN
SCORE

10

VITAMIN
SCORE

3.1

Phytochemicals profile [mg/100gr.]

12

n/a

2

11

3

3.7

2.2

0

515u

45u

n/a

300u

0

0

0

0

0

0