Comparing Nutrients in 1 pound Boiled Celeriac with Salt VS Boiled Swiss Chard with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac with Salt	13%	6%	81%
Boiled Swiss Chard with Salt	30%	3%	67%

Macro Nutrients

	Boiled Celeriac with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	4.22% 122kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	7.78% 4.35g	15.2% 8.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	154% 1388μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	29.7% 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	3.4% 13.6μg	10.2% 41μg	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	18% 16.3mg	91% 81.6mg	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	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1237% 1485μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	82% 0.74mg	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	24.4% 1.95mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	66% 1.5mg	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	42.8% 299mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	73.2% 2490mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	90% 1347mg	125% 1882mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celeriac with Salt VS Boiled Swiss Chard with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Celeriac with Salt vs Boiled Swiss Chard with Salt:

• 1 pound of Boiled Celeriac with Salt has 1.2 times more Vitamin B5 than Boiled Swiss Chard with Salt.
• While 1 lb of Boiled and Drained Swiss Chard with Salt contains more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B9 and 5 times more Vitamin C than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Swiss Chard with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Boiled Celeriac with Salt have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Celeriac with Salt vs Boiled Swiss Chard with Salt:

• 1 pound of Boiled Celeriac with Salt has 2 times more Phosphorus than Boiled Swiss Chard with Salt.
• While 1 lb of Boiled and Drained Swiss Chard with Salt contains 2.2 times more Calcium, 3.8 times more Copper, 5.3 times more Iron, 7.2 times more Magnesium, 3.5 times more Manganese, 3.2 times more Potassium, 1.4 times more Sodium and 1.7 times more Zinc than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Swiss Chard with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Celeriac with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Swiss Chard with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Celeriac with Salt has 1.4 times more Carbohydrate than Boiled Swiss Chard with Salt.
• While 1 lb of Boiled and Drained Swiss Chard with Salt contains 2 times more Protein than Boiled and Drained Celeriac with Salt.
• 1 pound of Boiled Celeriac with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Swiss Chard with Salt provide inadequate amounts of Energy in one pound.