Comparing Nutrients in 100 grams Celtuce VS Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Celtuce	16%	13%	71%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Celtuce	Swiss Chard	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.063g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.65g	2.88% 3.74g	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	4.47% 1.7g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Celtuce	Swiss Chard	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	7.6% 0.099mg	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	11.5% 46μg	3.5% 14μg	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	21.7% 19.5mg	33.3% 30mg	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	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celtuce	Swiss Chard	Recommended Dietary Allowance
Calcium	3.9% 39mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	4.44% 0.04mg	20% 0.18mg	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	6.88% 0.55mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	16% 0.37mg	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	5.57% 39mg	6.57% 46mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	14% 213mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Celtuce vs Swiss Chard:

• Raw Celtuce has 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 3.3 times more Vitamin B9 than Raw Swiss Chard.
• While Raw Swiss Chard contain 1.7 times more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Celtuce.
• Both Raw Celtuce and Raw Swiss Chard have similar amounts of Vitamin B5 per 100 g.
• Both Raw Celtuce as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Celtuce vs Swiss Chard:

• Raw Celtuce has 1.9 times more Manganese than Raw Swiss Chard.
• While Raw Swiss Chard contain 1.3 times more Calcium, 4.5 times more Copper, 3.3 times more Iron, 2.9 times more Magnesium, 19.4 times more Sodium and 1.3 times more Zinc than Raw Celtuce.
• Both Raw Celtuce and Raw Swiss Chard have similar amounts of Phosphorus, Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Swiss Chard contain 2.1 times more Protein than Raw Celtuce.
• Both Raw Celtuce and Raw Swiss Chard have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Raw Celtuce as well as Raw Swiss Chard have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 100 g.