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Comparing Nutrients in 300 calories Boiled CeleryVS Swiss Chard

Weight per 300 calories

Boiled Celery
1667g
Swiss Chard
1579g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Celery or Swiss Chard?

Macros Ratio

Protein Fat Carbs

Boiled Celery
16%
7%
77%
Swiss Chard
30%
8%
62%
300 kcal ▼

Macro Nutrients

Boiled Celeryvs Swiss Chard
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.75%2.67g
Fat
3.26%3.16g
2.67 gvs3.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.67g
Saturated Fat
1.5%0.47g
0.67 gvs0.47 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
6.9%0.11g
0 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.35%1.25g
Omega 6
5.85%0.99g
1.25 gvs0.99 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.3%66.7g
Carbohydrate
45.4%59g
66.7 gvs59 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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54.5%39.5g
Sugars
24%17.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
39.5 gvs17.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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15%11g
Fructose
NA
≤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]
11 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%12g
Glucose
NA
12 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.33g
Sucrose
NA
2.33 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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70%26.7g
Fiber
66.5%25.3g
26.7 gvs25.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.7%14g
Protein
50.8%28.4g
14 gvs28.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Celeryvs Swiss Chard
48%433μg
Vitamin A
537%4832μg
RAE, retinol activity equivalents
433 μgvs4832 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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32%0.38mg
Vitamin B1
52.6%0.63mg
Thiamine
0.38 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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89.7%1.17mg
Vitamin B2
109%1.42mg
Riboflavin
1.17 mgvs1.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38.8%6.2mg
Vitamin B3
39.5%6.3mg
Niacin, nicotinic acid, niacinamide
6.2 mgvs6.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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106%5.3mg
Vitamin B5
54.3%2.7mg
Pantothenic acid
5.3 mgvs2.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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110%1.43mg
Vitamin B6
120%1.56mg
Pyridoxine
1.43 mgvs1.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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138%550μg
Vitamin B9
55.3%221μg
Folates and Folic Acid
550 μgvs221 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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113%102mg
Vitamin C
526%474mg
Ascorbic acid
102 mgvs474 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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39%5.83mg
Vitamin E
199%30mg
Tocopherols and Tocotrienols
5.83 mgvs30 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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525%630μg
Vitamin K
10921%13105μg
Phytomenadione or phylloquinone
630 μgvs13105 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Celeryvs Swiss Chard
70%700mg
Calcium
80.5%805mg
700 mgvs805 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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66.7%0.6mg
Copper
314%2.83mg
0.6 mgvs2.83 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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87.5%7mg
Iron
355%28.4mg
7 mgvs28.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47.6%200mg
Magnesium
305%1279mg
200 mgvs1279 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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77%1.77mg
Manganese
251%5.78mg
1.77 mgvs5.78 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.5%417mg
Phosphorus
104%726mg
417 mgvs726 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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139%4733mg
Potassium
176%5984mg
4733 mgvs5984 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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30.3%16.7μg
Selenium
26%14.2μg
16.7 μgvs14.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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101%1517mg
Sodium
224%3363mg
1517 mgvs3363 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.2%2.33mg
Zinc
51.7%5.7mg
2.33 mgvs5.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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42.4%1569g
Water
39.5%1463g
1569 gvs1463 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Celery vs Swiss Chard:
Comparing minerals per 300 calories for Boiled Celery vs Swiss Chard:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Boiled CeleryVS CeltuceSwiss ChardVS CeltuceBoiled CeleryVS Boiled Swiss ChardSwiss ChardVS Boiled Swiss Chard
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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