Comparing Nutrients in 5 ounces Celtuce VS Boiled Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Celtuce	16%	13%	71%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Celtuce	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	NA	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.98% 5.17g	4.5% 5.85g	130g per day for Men 19-50 years
Sugars	NA	2.15% 1.56g	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	6.34% 2.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	4.76% 2.66g	56g per day for Men 19-50 years

Vitamins

	Celtuce	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	27.6% 248μg	48% 434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	9.27% 0.12mg	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	16.3% 65.2μg	3.2% 12.8μg	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	30.7% 27.6mg	28.3% 25.5mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	387% 464μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celtuce	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	25.7% 0.23mg	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	9.75% 0.78mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.98mg	20.6% 0.47mg	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	7.9% 55.3mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Celtuce VS Boiled Swiss Chard per 5 oz

Compare the macro and micronutrient content in 5 oz of Celtuce versus 5 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Celtuce vs Boiled Swiss Chard:

• 5 ounces of Celtuce have 1.6 times more Vitamin B1, 1.5 times more Vitamin B3 and 5.1 times more Vitamin B9 than Boiled Swiss Chard.
• While 5 oz of Boiled and Drained Swiss Chard contain 1.7 times more Vitamin A and 1.7 times more Vitamin B6 than Raw Celtuce.
• Both Celtuce and Boiled Swiss Chard provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per five ounces.
• Both Raw Celtuce as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Celtuce vs Boiled Swiss Chard:

• 5 ounces of Celtuce have 2.1 times more Manganese than Boiled Swiss Chard.
• While 5 oz of Boiled and Drained Swiss Chard contain 1.5 times more Calcium, 4.1 times more Copper, 4.1 times more Iron, 3.1 times more Magnesium, 1.7 times more Potassium and 16.3 times more Sodium than Raw Celtuce.
• Both Celtuce and Boiled Swiss Chard contain similar levels of Phosphorus, Zinc and Water per five ounces.
• Both Raw Celtuce as well as Boiled and Drained Swiss Chard lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Swiss Chard contain 2.2 times more Protein than Raw Celtuce.
• Both Celtuce and Boiled Swiss Chard offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Celtuce provide inadequate amounts of Protein
• Both Raw Celtuce as well as Boiled and Drained Swiss Chard provide inadequate amounts of Energy in five ounces.