Comparing Nutrients in 300 calories Celtuce VS Swiss Chard

Weight per 300 calories

• Celtuce: 1667g
• Swiss Chard: 1579g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Celtuce or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	NA	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	5.85% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.8% 61g	45.4% 59g	130g per day for Men 19-50 years
Sugars	NA	24% 17.4g	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	74.6% 28.3g	66.5% 25.3g	38g per day for Men 19-50 years
Protein	25.3% 14g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Celtuce	Swiss Chard	Recommended Dietary Allowance
Vitamin A	324% 2917μg	537% 4832μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.7% 1.17mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	120% 1.56mg	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	192% 767μg	55.3% 221μg	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	361% 325mg	526% 474mg	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	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10921% 13105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celtuce	Swiss Chard	Recommended Dietary Allowance
Calcium	65% 650mg	80.5% 805mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	314% 2.83mg	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	115% 9.17mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	111% 467mg	305% 1279mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	251% 5.78mg	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	93% 650mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	176% 5984mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	224% 3363mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	39.5% 1463g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Celtuce vs Swiss Chard:

• Raw Celtuce has 1.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 3.5 times more Vitamin B9 than Raw Swiss Chard.
• While Raw Swiss Chard contain 1.7 times more Vitamin A, 1.9 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 B2 and Vitamin B5 per 300 kcal.
• Both Raw Celtuce as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Celtuce vs Swiss Chard:

• Raw Celtuce has 2 times more Manganese than Raw Swiss Chard.
• While Raw Swiss Chard contain 4.2 times more Copper, 3.1 times more Iron, 2.7 times more Magnesium, 18.3 times more Sodium and 1.3 times more Zinc than Raw Celtuce.
• Both Raw Celtuce and Raw Swiss Chard have similar amounts of Calcium, Phosphorus, Potassium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Celtuce has 1.6 times more Fat than Raw Swiss Chard.
• While Raw Swiss Chard contain 2 times more Protein than Raw Celtuce.
• Both Raw Celtuce and Raw Swiss Chard have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Celtuce as well as Raw Swiss Chard have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.