Comparing Nutrients in 14 ounces Carrots VS Celery

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Celery	17%	9%	74%

Macro Nutrients

	Carrots	Celery	Recommended Dietary Allowance
Energy	5.6% 163kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	26% 19g	7.34% 5.3g	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	3% 2.2g	2.03% 1.47g	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	% 2.34g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 0.32g	g per day for Men 19-50 years
Fiber	29.2% 11g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Carrots	Celery	Recommended Dietary Allowance
Vitamin A	368% 3314μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	35.7% 143μg	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	26% 23.4mg	13.7% 12.3mg	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	17.5% 2.6mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Celery	Recommended Dietary Allowance
Calcium	13% 131mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	0.4% 16μg	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	15% 1.2mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	17.8% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.47% 350g	10.2% 379g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Celery:

• Raw Carrots have 38 times more Vitamin A, 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.9 times more Vitamin C and 2.4 times more Vitamin E than Raw Celery.
• While Raw Celery contains 1.9 times more Vitamin B9 and 2.2 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Celery have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Raw Carrots as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Celery:

• Raw Carrots have 1.3 times more Copper, 1.5 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Potassium and 1.8 times more Zinc than Raw Celery.
• Both Raw Carrots and Raw Celery have similar amounts of Calcium, Magnesium, Sodium and Water per 14 oz.
• Both Raw Carrots as well as Raw Celery have insufficient amounts of Fluoride and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 2.9 times more Energy, 3.2 times more Carbohydrate, 3.5 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Raw Celery.
• Both Raw Carrots as well as Raw Celery have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.