Comparing Nutrients in 500 calories Boiled Celery with Salt VS Boiled Swiss Chard with Salt

Weight per 500 calories

• Boiled Celery with Salt: 2778g
• Boiled Swiss Chard with Salt: 2500g

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

Which food has more nutrients per 500 calories - Boiled Celery with Salt or Boiled Swiss Chard with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
Boiled Swiss Chard with Salt	30%	3%	67%

Macro Nutrients

	Boiled Celery with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.44g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.5% 111g	79.4% 103g	130g per day for Men 19-50 years
Sugars	91% 66g	38% 27.5g	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	25.3% 18.3g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	117% 44.4g	138% 52.5g	38g per day for Men 19-50 years
Protein	41% 23g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	80.2% 722μg	850% 7650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.86mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	81.5% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	163% 2.13mg	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	153% 611μg	56.3% 225μg	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	188% 169mg	500% 450mg	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	65% 9.72mg	315% 47.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	875% 1050μg	6819% 8183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	117% 1167mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	453% 4.08mg	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	146% 11.7mg	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	512% 2150mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	363% 8.35mg	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	99% 694mg	118% 825mg	700mg per day for Men 19-50 years
Potassium	232% 7889mg	404% 13725mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	606% 9083mg	692% 10375mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	75% 8.25mg	11mg per day for Men 19-50 years
Water	70.7% 2614g	62.6% 2316g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Celery with Salt vs Boiled Swiss Chard with Salt:

• Boiled and Drained Celery with Salt has 1.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.7 times more Vitamin B9 than Boiled and Drained Swiss Chard with Salt.
• While Boiled and Drained Swiss Chard with Salt contain 10.6 times more Vitamin A, 1.6 times more Vitamin B2, 2.7 times more Vitamin C, 4.9 times more Vitamin E and 7.8 times more Vitamin K than Boiled and Drained Celery with Salt.
• Both Boiled and Drained Celery with Salt and Boiled and Drained Swiss Chard with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Celery with Salt vs Boiled Swiss Chard with Salt:

• Boiled and Drained Celery with Salt has 1.2 times more Selenium than Boiled and Drained Swiss Chard with Salt.
• While Boiled and Drained Swiss Chard with Salt contain 4.1 times more Copper, 4.8 times more Iron, 6.5 times more Magnesium, 2.8 times more Manganese, 1.7 times more Potassium and 2.1 times more Zinc than Boiled and Drained Celery with Salt.
• Both Boiled and Drained Celery with Salt and Boiled and Drained Swiss Chard with Salt have similar amounts of Calcium, Phosphorus, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Celery with Salt has 2.4 times more Sugars than Boiled and Drained Swiss Chard with Salt.
• While Boiled and Drained Swiss Chard with Salt contain 2 times more Protein than Boiled and Drained Celery with Salt.
• Both Boiled and Drained Celery with Salt and Boiled and Drained Swiss Chard with Salt have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.