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Comparing Nutrients in 14 ounces Boiled Celery with SaltVS 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%
14 oz ▼

Macro Nutrients

2.46%71.4kcal
Energy
2.74%79.4kcal
71.4 kcalvs79.4 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.65%0.64g
Fat
0.33%0.32g
0.64 gvs0.32 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
NA
0.16 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
NA
NA gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.75%0.3g
Omega 6
NA
0.3 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.2%16g
Carbohydrate
12.6%16.4g
16 gvs16.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13%9.4g
Sugars
6.02%4.37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.4 gvs4.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.6%2.6g
Fructose
NA
≤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]
2.6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.8g
Glucose
NA
2.8 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.56g
Sucrose
NA
0.56 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.7%6.35g
Fiber
22%8.33g
6.35 gvs8.33 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.9%3.3g
Protein
13.3%7.46g
3.3 gvs7.46 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

11.5%103μg
Vitamin A
135%1214μg
RAE, retinol activity equivalents
103 μgvs1214 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.2%0.17mg
Vitamin B1
11.2%0.13mg
Thiamine
0.17 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.3%0.19mg
Vitamin B2
26.3%0.34mg
Riboflavin
0.19 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.9%1.27mg
Vitamin B3
8.93%1.43mg
Niacin, nicotinic acid, niacinamide
1.27 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.5%0.77mg
Vitamin B5
13%0.65mg
Pantothenic acid
0.77 mgvs0.65 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26.3%0.34mg
Vitamin B6
26%0.34mg
Pyridoxine
0.34 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.3μg
Vitamin B9
8.93%35.7μg
Folates and Folic Acid
87.3 μgvs35.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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27%24.2mg
Vitamin C
79.4%71.4mg
Ascorbic acid
24.2 mgvs71.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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9.26%1.4mg
Vitamin E
50%7.5mg
Tocopherols and Tocotrienols
1.4 mgvs7.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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125%150μg
Vitamin K
1083%1299μg
Phytomenadione or phylloquinone
150 μgvs1299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16.7%167mg
Calcium
23%230mg
167 mgvs230 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg
Copper
72%0.65mg
0.14 mgvs0.65 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21%1.67mg
Iron
112%8.97mg
1.67 mgvs8.97 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.3%47.6mg
Magnesium
81.3%341mg
47.6 mgvs341 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.3%0.42mg
Manganese
57.6%1.33mg
0.42 mgvs1.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%99mg
Phosphorus
18.7%131mg
99 mgvs131 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33%1127mg
Potassium
64%2179mg
1127 mgvs2179 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.2%3.97μg
Selenium
6.5%3.57μg
3.97 μgvs3.57 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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86.5%1298mg
Sodium
110%1647mg
1298 mgvs1647 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.05%0.56mg
Zinc
12%1.3mg
0.56 mgvs1.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%374g
Water
9.94%368g
374 gvs368 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Celery with Salt vs Boiled Swiss Chard with Salt:
Comparing minerals per 14 ounces for Boiled Celery with Salt vs Boiled Swiss Chard with Salt:
Comparison of macro-nutrients per 14 ounces:



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