Comparing Nutrients in 1 kilogram Celery VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Celery	Swiss Chard	Recommended Dietary Allowance
Energy	4.83% 140kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	15% 11g	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	5.1% 3.7g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	42% 16g	42% 16g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Celery	Swiss Chard	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	340% 3060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	76% 0.99mg	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	90% 360μg	35% 140μg	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	34.4% 31mg	333% 300mg	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	18% 2.7mg	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	6917% 8300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Swiss Chard	Recommended Dietary Allowance
Calcium	40% 400mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	199% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	25% 2mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	159% 3.66mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	142% 2130mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.8% 954g	25% 927g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Swiss Chard per 1 kg

Compare the macro and micronutrient content in 1 kg of Celery versus 1 kg of Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Celery vs Swiss Chard:

• 1 kilogram of Celery has 1.4 times more Vitamin B5 and 2.6 times more Vitamin B9 than Swiss Chard.
• While 1 kg of Raw Swiss Chard contains 13.9 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 9.7 times more Vitamin C, 7 times more Vitamin E and 28.3 times more Vitamin K than Raw Celery.
• 1 kilogram of Celery have insufficient amounts of Vitamin B1 and Vitamin E
• Both Raw Celery as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Celery vs Swiss Chard:

• 1 kg of Raw Swiss Chard contains 1.3 times more Calcium, 5.1 times more Copper, 9 times more Iron, 7.4 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Sodium and 2.8 times more Zinc than Raw Celery.
• Both Celery and Swiss Chard contain similar levels of Water per one kilogram.
• 1 kilogram of Celery lack sufficient amounts of Zinc
• Both Raw Celery as well as Raw Swiss Chard lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Swiss Chard contains 1.3 times more Carbohydrate and 2.6 times more Protein than Raw Celery.
• Both Celery and Swiss Chard offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Celery provide inadequate amounts of Protein
• Both Raw Celery as well as Raw Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.