Comparing Nutrients in 1 kilogram 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	6.2% 180kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28% 36.5g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	44.7% 17g	42% 16g	38g per day for Men 19-50 years
Protein	15% 8.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Celtuce	Swiss Chard	Recommended Dietary Allowance
Vitamin A	194% 1750μg	340% 3060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	115% 460μg	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	217% 195mg	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	NA	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6917% 8300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celtuce	Swiss Chard	Recommended Dietary Allowance
Calcium	39% 390mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	199% 1.8mg	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	68.8% 5.5mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	299% 6.88mg	159% 3.66mg	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	55.7% 390mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	142% 2130mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.5% 945g	25% 927g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Celtuce as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Celtuce as well as Raw Swiss Chard have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.