Comparing Nutrients in 1 kilogram Boiled Swiss Chard with Salt VS Boiled Celery with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Swiss Chard with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	30.8% 40g	130g per day for Men 19-50 years
Sugars	15% 11g	32.7% 23.7g	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	9.1% 6.6g	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	% 7.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	55.3% 21g	42% 16g	38g per day for Men 19-50 years
Protein	33.6% 19g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Vitamin A	340% 3060μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	66% 0.86mg	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	22.5% 90μg	55% 220μg	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	200% 180mg	67.8% 61mg	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	126% 19mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2728% 3273μg	315% 378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Calcium	58% 580mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	40% 0.36mg	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	283% 22.6mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	46% 1.06mg	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	47% 330mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	161% 5490mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	277% 4150mg	218% 3270mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25% 927g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard with Salt VS Boiled Celery with Salt per 1 kg

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

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

• 1 kilogram of Boiled Swiss Chard with Salt has 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 Celery with Salt.
• While 1 kg of Boiled and Drained Celery with Salt contains 1.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Celery with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Celery with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Swiss Chard with Salt vs Boiled Celery with Salt:

• 1 kilogram of Boiled Swiss Chard with Salt has 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 Celery with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Celery with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Celery with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Celery with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Swiss Chard with Salt has 1.3 times more Fiber and 2.3 times more Protein than Boiled Celery with Salt.
• While 1 kg of Boiled and Drained Celery with Salt contains 2.2 times more Sugars than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Celery with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Celery with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Celery with Salt provide inadequate amounts of Energy in one kilogram.