Comparing Nutrients in 100 grams Boiled Celeriac with Salt VS Boiled Swiss Chard with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Celeriac with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.082% 0.08g	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	4.54% 5.9g	3.18% 4.13g	130g per day for Men 19-50 years
Sugars	NA	1.5% 1.1g	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	NA	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.7% 0.96g	3.36% 1.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	2.25% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.06% 0.2mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	6.54% 0.085mg	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	0.75% 3μg	2.25% 9μg	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	4% 3.6mg	20% 18mg	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	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	273% 327μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac with Salt	Boiled Swiss Chard with Salt	Recommended Dietary Allowance
Calcium	2.6% 26mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	18% 0.16mg	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	5.38% 0.43mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	4.17% 0.096mg	14.5% 0.33mg	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	9.43% 66mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	20% 297mg	27.7% 415mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Celeriac with Salt vs Boiled Swiss Chard with Salt:

• Boiled and Drained Celeriac with Salt has 1.2 times more Vitamin B5 than Boiled and Drained Swiss Chard with Salt.
• While Boiled and Drained Swiss Chard with Salt contain 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 and Drained Celeriac with Salt.
• Both Boiled and Drained Celeriac with Salt and Boiled and Drained Swiss Chard with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Celeriac with Salt vs Boiled Swiss Chard with Salt:

• Boiled and Drained Celeriac with Salt has 2 times more Phosphorus than Boiled and Drained Swiss Chard with Salt.
• While Boiled and Drained Swiss Chard with Salt contain 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, 2.3 times more Selenium, 1.4 times more Sodium and 1.7 times more Zinc than Boiled and Drained Celeriac with Salt.
• Both Boiled and Drained Celeriac with Salt and Boiled and Drained Swiss Chard with Salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Celeriac with Salt has 1.4 times more Carbohydrate than Boiled and Drained Swiss Chard with Salt.
• While Boiled and Drained Swiss Chard with Salt contain 2 times more Protein than Boiled and Drained Celeriac with Salt.
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Swiss Chard with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 100 g.