Comparing Nutrients in 14 ounces Boiled Celeriac with Salt VS Boiled Swiss Chard with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac with Salt	13%	6%	81%
Boiled Swiss Chard with Salt	30%	3%	67%

Macro Nutrients

	Boiled Celeriac with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	3.7% 107kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	6.02% 4.37g	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	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	13.3% 7.46g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	26% 0.34mg	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	2.98% 12μg	8.93% 35.7μg	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	16% 14.3mg	79.4% 71.4mg	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	NA	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1083% 1299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	72% 0.65mg	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	21.3% 1.7mg	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	81.3% 341mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	57.6% 1.33mg	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	37.4% 262mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	78.6% 1179mg	110% 1647mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.94% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celeriac with Salt VS Boiled Swiss Chard with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Celeriac with Salt versus 14 oz of Boiled Swiss Chard with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Celeriac with Salt vs Boiled Swiss Chard with Salt:

• 14 ounces of Boiled Celeriac with Salt have 1.2 times more Vitamin B5 than Boiled Swiss Chard with Salt.
• While 14 oz of Boiled and Drained Swiss Chard with Salt contain more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B9 and 5 times more Vitamin C than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Celeriac with Salt have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Celeriac with Salt vs Boiled Swiss Chard with Salt:

• 14 ounces of Boiled Celeriac with Salt have 2 times more Phosphorus than Boiled Swiss Chard with Salt.
• While 14 oz of Boiled and Drained Swiss Chard with Salt contain 2.2 times more Calcium, 3.8 times more Copper, 5.3 times more Iron, 7.2 times more Magnesium, 3.5 times more Manganese, 3.2 times more Potassium, 1.4 times more Sodium and 1.7 times more Zinc than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Swiss Chard with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Celeriac with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Swiss Chard with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Celeriac with Salt have 1.4 times more Carbohydrate than Boiled Swiss Chard with Salt.
• While 14 oz of Boiled and Drained Swiss Chard with Salt contain 2 times more Protein than Boiled and Drained Celeriac with Salt.
• 14 ounces of Boiled Celeriac with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Swiss Chard with Salt provide inadequate amounts of Energy in 14 ounces.