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

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
Boiled Swiss Chard with Salt	30%	3%	67%

Macro Nutrients

	Boiled Celery with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	3.6% 2.6g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	22% 8.33g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	13.3% 7.46g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	135% 1214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	22% 87.3μg	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	27% 24.2mg	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	9.26% 1.4mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	1083% 1299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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% 1.67mg	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	18.3% 0.42mg	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	14% 99mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	86.5% 1298mg	110% 1647mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10% 374g	9.94% 368g	3700g per day for Men 19-50 years

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

• Boiled and Drained Celery with Salt has 1.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Boiled and Drained Swiss Chard with Salt.
• While Boiled and Drained Swiss Chard with Salt contain 11.8 times more Vitamin A, 1.8 times more Vitamin B2, 3 times more Vitamin C, 5.4 times more Vitamin E and 8.7 times more Vitamin K than Boiled and Drained Celery with Salt.
• Both Boiled and Drained Celery with Salt and Boiled and Drained Swiss Chard with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Swiss Chard with Salt contain 1.4 times more Calcium, 4.5 times more Copper, 5.4 times more Iron, 7.2 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Sodium and 2.4 times more Zinc than Boiled and Drained Celery with Salt.
• Both Boiled and Drained Celery with Salt and Boiled and Drained Swiss Chard with Salt have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Celery with Salt has 2.2 times more Sugars than Boiled and Drained Swiss Chard with Salt.
• While Boiled and Drained Swiss Chard with Salt contain 1.3 times more Fiber and 2.3 times more Protein than Boiled and Drained Celery with Salt.
• Both Boiled and Drained Celery with Salt and Boiled and Drained Swiss Chard with Salt have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.