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

Weight per 500 calories

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

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

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

Vitamins

	Boiled Swiss Chard with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Vitamin A	850% 7650μg	80.2% 722μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	55.4% 8.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.5% 4.08mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.13mg	184% 2.4mg	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	56.3% 225μg	153% 611μg	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	500% 450mg	188% 169mg	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	315% 47.3mg	65% 9.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6819% 8183μg	875% 1050μg	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	145% 1450mg	117% 1167mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	111% 1mg	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	706% 56.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	512% 2150mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	363% 8.35mg	128% 2.94mg	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	118% 825mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	404% 13725mg	232% 7889mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	692% 10375mg	606% 9083mg	1500mg per day for Men 19-50 years
Zinc	75% 8.25mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	62.6% 2316g	70.7% 2614g	3700g per day for Men 19-50 years

Boiled Swiss Chard With Salt VS Boiled Celery With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Swiss Chard with Salt have 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 Celery with Salt.
• While 500 kcal of Boiled and Drained Celery with Salt contain 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.
• Both Boiled Swiss Chard with Salt and Boiled Celery with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 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 500 calories.

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

• 500 calories of Boiled Swiss Chard with Salt have 1.2 times more Calcium, 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 Celery with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Celery with Salt contain similar levels of Phosphorus, Selenium, Sodium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Swiss Chard with Salt have 2 times more Protein than Boiled Celery with Salt.
• While 500 kcal of Boiled and Drained Celery with Salt contain 2.4 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 Energy, Carbohydrate and Fiber per 500 calories.