Comparing Nutrients in 1 pound 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	3.13% 91kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	14% 18g	130g per day for Men 19-50 years
Sugars	6.9% 5g	15% 10.8g	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	4.13% 3g	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	% 3.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	25% 9.53g	19% 7.26g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Vitamin A	154% 1388μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	9.04% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	30% 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	10.2% 41μg	25% 100μg	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	91% 81.6mg	30.7% 27.7mg	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	57% 8.57mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1237% 1485μg	143% 171μg	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	26.3% 263mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	18% 0.16mg	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	128% 10.3mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	21% 0.48mg	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	21.4% 150mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	73.2% 2490mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	125% 1882mg	99% 1483mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.4% 420g	11.5% 427g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.