Comparing Nutrients in 14 ounces Celtuce VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Celtuce	16%	13%	71%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Celtuce	Swiss Chard	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	11.4% 15g	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	17.8% 6.75g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Celtuce	Swiss Chard	Recommended Dietary Allowance
Vitamin A	77% 695μg	135% 1214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	30.2% 0.39mg	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	45.6% 183μg	14% 55.6μg	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	86% 77.4mg	132% 119mg	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	2745% 3294μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celtuce	Swiss Chard	Recommended Dietary Allowance
Calcium	15.5% 155mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	79% 0.71mg	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	27.3% 2.2mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	63% 1.45mg	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	22% 155mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	56.4% 845mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	10% 375g	9.94% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Celtuce vs Swiss Chard:

• Raw Celtuce has 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 3.3 times more Vitamin B9 than Raw Swiss Chard.
• While Raw Swiss Chard contain 1.7 times more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Celtuce.
• Both Raw Celtuce and Raw Swiss Chard have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Celtuce as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Celtuce vs Swiss Chard:

• Raw Celtuce has 1.9 times more Manganese than Raw Swiss Chard.
• While Raw Swiss Chard contain 1.3 times more Calcium, 4.5 times more Copper, 3.3 times more Iron, 2.9 times more Magnesium, 19.4 times more Sodium and 1.3 times more Zinc than Raw Celtuce.
• Both Raw Celtuce and Raw Swiss Chard have similar amounts of Phosphorus, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Swiss Chard contain 2.1 times more Protein than Raw Celtuce.
• Both Raw Celtuce and Raw Swiss Chard have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Raw Celtuce as well as Raw Swiss Chard have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.