Comparing Nutrients in 5 ounces CeleryVS Swiss Chard

Macros Ratio

Protein Fat Carbs

Celery

17%

74%

Swiss Chard

30%

62%

5 oz ▼

Macro Nutrients

Celeryvs Swiss Chard

0.68%20kcal

Energy

0.93%27kcal

20 kcalvs27 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.25%0.24g

Fat

0.29%0.28g

0.24 gvs0.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.06g

Saturated Fat

0.13%0.043g

0.06 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0.62%0.01g

0 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.66%0.11g

Omega 6

0.53%0.089g

0.11 gvs0.089 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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3.24%4.2g

Carbohydrate

4.08%5.3g

4.2 gvs5.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.6%1.9g

Sugars

2.15%1.56g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.9 gvs1.56 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.72%0.52g

Fructose

≤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]

0.52 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.57g

Glucose

0.57 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.11g

Sucrose

0.11 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.97%2.27g

Fiber

5.97%2.27g

2.27 gvs2.27 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.75%0.98g

Protein

4.56%2.55g

0.98 gvs2.55 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Celeryvs Swiss Chard

3.46%31μg

Vitamin A

48%434μg

RAE, retinol activity equivalents

31 μgvs434 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.5%0.03mg

Vitamin B1

4.72%0.057mg

Thiamine

0.03 mgvs0.057 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.2%0.081mg

Vitamin B2

9.8%0.13mg

Riboflavin

0.081 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.83%0.45mg

Vitamin B3

3.54%0.57mg

Niacin, nicotinic acid, niacinamide

0.45 mgvs0.57 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.97%0.35mg

Vitamin B5

4.88%0.24mg

Pantothenic acid

0.35 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.07%0.1mg

Vitamin B6

10.8%0.14mg

Pyridoxine

0.1 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.8%51μg

Vitamin B9

4.96%20μg

Folates and Folic Acid

51 μgvs20 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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4.9%4.4mg

Vitamin C

47.2%42.5mg

Ascorbic acid

4.4 mgvs42.5 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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2.55%0.38mg

Vitamin E

18%2.68mg

Tocopherols and Tocotrienols

0.38 mgvs2.68 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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34.6%41.5μg

Vitamin K

980%1177μg

Phytomenadione or phylloquinone

41.5 μgvs1177 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Celeryvs Swiss Chard

5.67%56.7mg

Calcium

7.23%72.3mg

56.7 mgvs72.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.5%0.05mg

Copper

28%0.25mg

0.05 mgvs0.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.14%5.67μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

5.67 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.54%0.28mg

Iron

32%2.55mg

0.28 mgvs2.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.7%15.6mg

Magnesium

27.3%115mg

15.6 mgvs115 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.35%0.15mg

Manganese

22.6%0.52mg

0.15 mgvs0.52 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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0%0μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

0 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.86%34mg

Phosphorus

9.3%65.2mg

34 mgvs65.2 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%369mg

Potassium

16%537mg

369 mgvs537 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.03%0.57μg

Selenium

2.3%1.28μg

0.57 μgvs1.28 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.56%113mg

Sodium

20%302mg

113 mgvs302 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.68%0.18mg

Zinc

4.64%0.51mg

0.18 mgvs0.51 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.66%135g

Water

3.55%131g

135 gvs131 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Celery vs Swiss Chard:

Raw Celery has 1.4 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Swiss Chard.
While Raw Swiss Chard contain 13.9 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 9.7 times more Vitamin C, 7 times more Vitamin E and 28.3 times more Vitamin K than Raw Celery.
Both Raw Celery as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Celery vs Swiss Chard:

Raw Swiss Chard contain 1.3 times more Calcium, 5.1 times more Copper, 9 times more Iron, 7.4 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Selenium, 2.7 times more Sodium and 2.8 times more Zinc than Raw Celery.
Both Raw Celery and Raw Swiss Chard have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Celery has 1.2 times more Sugars than Raw Swiss Chard.
While Raw Swiss Chard contain 1.3 times more Carbohydrate and 2.6 times more Protein than Raw Celery.
Both Raw Celery and Raw Swiss Chard have similar amounts of Fiber per 5 oz.
Both Raw Celery as well as Raw Swiss Chard have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

CeleryVS Boiled CelerySwiss ChardVS Boiled CeleryCeleryVS Boiled Swiss ChardSwiss ChardVS Boiled Swiss Chard

Compare Foods

Comparing Nutrients in 5 ounces CeleryVS Swiss Chard

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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