Comparing Nutrients in 7 ounces Celeriac VS Boiled Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Celeriac	13%	6%	81%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Celeriac	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	6.3% 8.2g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	3% 2.2g	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	9.4% 3.57g	11% 4.17g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Celeriac	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	0% 0μg	67.5% 607μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	13% 0.17mg	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	3.97% 16μg	4.47% 18μg	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	17.6% 16mg	39.7% 35.7mg	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	4.76% 0.71mg	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68% 81.4μg	541% 650μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	36% 0.32mg	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	17.4% 1.4mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	29% 0.66mg	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	32.6% 228mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	23.7% 355mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.7% 175g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Celeriac VS Boiled Swiss Chard per 7 oz

Compare the macro and micronutrient content in 7 oz of Celeriac versus 7 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Celeriac vs Boiled Swiss Chard:

• 7 ounces of Celeriac have 1.5 times more Vitamin B1, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled Swiss Chard.
• While 7 oz of Boiled and Drained Swiss Chard contain more Vitamin A, 1.4 times more Vitamin B2, 2.3 times more Vitamin C, 5.3 times more Vitamin E and 8 times more Vitamin K than Raw Celeriac.
• 7 ounces of Celeriac have insufficient amounts of Vitamin A
• Both Raw Celeriac as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Celeriac vs Boiled Swiss Chard:

• 7 ounces of Celeriac have 3.5 times more Phosphorus than Boiled Swiss Chard.
• While 7 oz of Boiled and Drained Swiss Chard contain 1.3 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 4.3 times more Magnesium, 2.1 times more Manganese, 1.8 times more Potassium and 1.8 times more Sodium than Raw Celeriac.
• Both Celeriac and Boiled Swiss Chard contain similar levels of Zinc and Water per seven ounces.
• Both Raw Celeriac as well as Boiled and Drained Swiss Chard lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Celeriac have 2.2 times more Carbohydrate and 1.5 times more Sugars than Boiled Swiss Chard.
• While 7 oz of Boiled and Drained Swiss Chard contain 1.3 times more Protein than Raw Celeriac.
• Both Celeriac and Boiled Swiss Chard offer comparable quantities of Fiber per seven ounces.
• Both Raw Celeriac as well as Boiled and Drained Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.