Comparing Nutrients in 1 kilogram Swiss Chard VS Celtuce

Macros Ratio

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

Macro Nutrients

	Swiss Chard	Celtuce	Recommended Dietary Allowance
Energy	6.55% 190kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	28% 36.5g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	42% 16g	44.7% 17g	38g per day for Men 19-50 years
Protein	32% 18g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Celtuce	Recommended Dietary Allowance
Vitamin A	340% 3060μg	194% 1750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	38.5% 0.5mg	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	35% 140μg	115% 460μg	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	333% 300mg	217% 195mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6917% 8300μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Raw Swiss Chard have 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.
• While Raw Celtuce contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 3.3 times more Vitamin B9 than Raw Swiss Chard.
• Both Raw Swiss Chard and Raw Celtuce have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Swiss Chard as well as Raw Celtuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Swiss Chard vs Celtuce:

• Raw Swiss Chard have 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.
• While Raw Celtuce contains 1.9 times more Manganese than Raw Swiss Chard.
• Both Raw Swiss Chard and Raw Celtuce have similar amounts of Phosphorus, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Swiss Chard have 2.1 times more Protein than Raw Celtuce.
• Both Raw Swiss Chard and Raw Celtuce have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Raw Swiss Chard as well as Raw Celtuce have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.