Comparing Nutrients in 300 calories Swiss Chard VS Celery

Weight per 300 calories

• Swiss Chard: 1579g
• Celery: 2143g

Swiss Chard have 1.4 times more energy per 100g than Celery. It has very low energy density when compared to other foods. Raw Celery having very low energy density.

Discover which food has more nutrients per 300 calories - Swiss Chard or Celery?

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Celery	17%	9%	74%

Macro Nutrients

	Swiss Chard	Celery	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.85% 0.99g	9.96% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	49% 63.6g	130g per day for Men 19-50 years
Sugars	24% 17.4g	39.6% 28.7g	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	11% 7.93g	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	% 8.57g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	66.5% 25.3g	90% 34.3g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	26.4% 14.8g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Celery	Recommended Dietary Allowance
Vitamin A	537% 4832μg	52.4% 471μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	105% 5.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	122% 1.6mg	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	55.3% 221μg	193% 771μg	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	526% 474mg	74% 66.4mg	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	199% 30mg	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10921% 13105μg	523% 628μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Celery	Recommended Dietary Allowance
Calcium	80.5% 805mg	85.7% 857mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.14% 85.7μg	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	355% 28.4mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	305% 1279mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	251% 5.78mg	96% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 726mg	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	176% 5984mg	164% 5571mg	3400mg per day for Men 19-50 years
Selenium	26% 14.2μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	224% 3363mg	114% 1714mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	25.3% 2.8mg	11mg per day for Men 19-50 years
Water	39.5% 1463g	55.3% 2045g	3700g per day for Men 19-50 years

Swiss Chard VS Celery Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Swiss Chard or Celery?

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

• 300 calories of Swiss Chard have 10.2 times more Vitamin A, 1.4 times more Vitamin B1, 7.1 times more Vitamin C, 5.2 times more Vitamin E and 20.9 times more Vitamin K than Celery.
• While 300 kcal of Raw Celery contain 1.9 times more Vitamin B5 and 3.5 times more Vitamin B9 than Raw Swiss Chard.
• Both Swiss Chard and Celery provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 calories.
• Both Raw Swiss Chard as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Swiss Chard vs Celery:

• 300 calories of Swiss Chard have 3.8 times more Copper, 6.6 times more Iron, 5.4 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Selenium, 2 times more Sodium and 2 times more Zinc than Celery.
• While 300 kcal of Raw Celery contain 1.4 times more Water than Raw Swiss Chard.
• Both Swiss Chard and Celery contain similar levels of Calcium and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Swiss Chard have more Omega 3 and 1.9 times more Protein than Celery.
• While 300 kcal of Raw Celery contain 1.7 times more Omega 6, 1.7 times more Sugars and 1.4 times more Fiber than Raw Swiss Chard.
• Both Swiss Chard and Celery offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Swiss Chard provide inadequate amounts of Omega 6
• 300 calories of Celery provide inadequate amounts of Omega 3