Comparing Nutrients in 7 ounces Boiled Swiss Chard with Salt VS Boiled Celeriac with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Swiss Chard with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.3% 8.2g	9% 11.7g	130g per day for Men 19-50 years
Sugars	3% 2.2g	NA	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	11% 4.17g	NA	38g per day for Men 19-50 years
Protein	6.66% 3.73g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	67.5% 607μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15.4% 0.2mg	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	4.47% 18μg	1.5% 5.95μg	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	39.7% 35.7mg	7.94% 7.14mg	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	25% 3.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	11.5% 115mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	9.5% 0.085mg	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	56% 4.5mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	8.3% 0.19mg	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	9.36% 65.5mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	55% 824mg	39.3% 589mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Swiss Chard with Salt VS Boiled Celeriac with Salt per 7 oz

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

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

• 7 ounces of Boiled Swiss Chard with Salt have more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B9 and 5 times more Vitamin C than Boiled Celeriac with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Celeriac with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Celeriac with Salt have insufficient amounts of Vitamin A and Vitamin B9
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Swiss Chard with Salt have 2.2 times more Calcium, 3.8 times more Copper, 5.3 times more Iron, 7.2 times more Magnesium, 3.5 times more Manganese, 3.2 times more Potassium, 1.4 times more Sodium and 1.7 times more Zinc than Boiled Celeriac with Salt.
• While 7 oz of Boiled and Drained Celeriac with Salt contain 2 times more Phosphorus than Boiled and Drained Swiss Chard with Salt.
• Both Boiled Swiss Chard with Salt and Boiled Celeriac with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Celeriac with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Celeriac with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Swiss Chard with Salt have 2 times more Protein than Boiled Celeriac with Salt.
• While 7 oz of Boiled and Drained Celeriac with Salt contain 1.4 times more Carbohydrate than Boiled and Drained Swiss Chard with Salt.
• 7 ounces of Boiled Celeriac with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Swiss Chard with Salt as well as Boiled and Drained Celeriac with Salt provide inadequate amounts of Energy in seven ounces.