Comparing Nutrients in 100 grams Swiss Chard VS Boiled Celeriac

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Boiled Celeriac	13%	6%	81%

Macro Nutrients

	Swiss Chard	Boiled Celeriac	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	NA	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.88% 3.74g	4.54% 5.9g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	4.2% 1.6g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	1.7% 0.96g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Boiled Celeriac	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.67% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.44% 0.17mg	4.06% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	7.77% 0.1mg	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	3.5% 14μg	0.75% 3μg	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	33.3% 30mg	4% 3.6mg	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	12.6% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	692% 830μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Boiled Celeriac	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	4.78% 0.043mg	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	22.5% 1.8mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	4.17% 0.096mg	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	6.57% 46mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	14% 213mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Swiss Chard VS Boiled Celeriac per 100 g

Compare the macro and micronutrient content in 100 g of Swiss Chard versus 100 g of Boiled Celeriac to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Swiss Chard have more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 4.7 times more Vitamin B9 and 8.3 times more Vitamin C than Boiled Celeriac.
• Both Swiss Chard and Boiled Celeriac provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Boiled Celeriac have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Swiss Chard as well as Boiled and Drained Celeriac have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Swiss Chard have 2 times more Calcium, 4.2 times more Copper, 4.2 times more Iron, 6.8 times more Magnesium, 3.8 times more Manganese, 2.2 times more Potassium, 3.5 times more Sodium and 1.8 times more Zinc than Boiled Celeriac.
• While 100 g of Boiled and Drained Celeriac contain 1.4 times more Phosphorus than Raw Swiss Chard.
• Both Swiss Chard and Boiled Celeriac contain similar levels of Water per 100 grams.
• 100 grams of Boiled Celeriac lack sufficient amounts of Zinc
• Both Raw Swiss Chard as well as Boiled and Drained Celeriac lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Swiss Chard have 1.3 times more Fiber and 1.9 times more Protein than Boiled Celeriac.
• While 100 g of Boiled and Drained Celeriac contain 1.6 times more Carbohydrate than Raw Swiss Chard.
• 100 grams of Boiled Celeriac provide inadequate amounts of Protein
• Both Raw Swiss Chard as well as Boiled and Drained Celeriac provide inadequate amounts of Energy in 100 grams.