Comparing Nutrients in 500 calories Boiled Swiss Chard VS Celery

Weight per 500 calories

• Boiled Swiss Chard: 2500g
• Celery: 3571g

Boiled 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 500 calories - Boiled Swiss Chard or Celery?

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Celery	17%	9%	74%

Macro Nutrients

	Boiled Swiss Chard	Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.68% 0.63g	16.6% 2.82g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	38% 27.5g	66% 48g	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	18.2% 13.2g	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	% 14.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.86g	g per day for Men 19-50 years
Fiber	138% 52.5g	150% 57g	38g per day for Men 19-50 years
Protein	84% 47g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Celery	Recommended Dietary Allowance
Vitamin A	850% 7650μg	87.3% 786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.5% 4.08mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.13mg	203% 2.64mg	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	321% 1286μg	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	123% 111mg	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	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6819% 8183μg	872% 1046μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Celery	Recommended Dietary Allowance
Calcium	145% 1450mg	143% 1429mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.57% 143μg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	512% 2150mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	363% 8.35mg	160% 3.68mg	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	118% 825mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	404% 13725mg	273% 9286mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	298% 4475mg	190% 2857mg	1500mg per day for Men 19-50 years
Zinc	75% 8.25mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	62.6% 2316g	92% 3408g	3700g per day for Men 19-50 years

Boiled Swiss Chard VS Celery Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Swiss Chard have 9.7 times more Vitamin A, 4.1 times more Vitamin C, 4.9 times more Vitamin E and 7.8 times more Vitamin K than Celery.
• While 500 kcal of Raw Celery contain 1.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 5.7 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Celery provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 500 calories.
• Both Boiled and Drained Swiss Chard as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Swiss Chard have 3.3 times more Copper, 7.9 times more Iron, 5.5 times more Magnesium, 2.3 times more Manganese, 1.5 times more Potassium, 1.6 times more Selenium, 1.6 times more Sodium and 1.8 times more Zinc than Celery.
• While 500 kcal of Raw Celery contain 1.5 times more Water than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Celery contain similar levels of Calcium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Swiss Chard have 1.9 times more Protein than Celery.
• While 500 kcal of Raw Celery contain 4.5 times more Omega 6 and 1.7 times more Sugars than Boiled and Drained Swiss Chard.
• Both Boiled Swiss Chard and Celery offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled Swiss Chard provide inadequate amounts of Omega 6
• Both Boiled and Drained Swiss Chard as well as Raw Celery provide inadequate amounts of Omega 3 in 500 calories.