Comparing Nutrients in 14 ounces Boiled Celeriac VS Celery

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Celery	17%	9%	74%

Macro Nutrients

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Energy	3.7% 107kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	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	18% 23.4g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	22.6% 0.29mg	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	2.98% 12μg	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	16% 14.3mg	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	NA	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Calcium	10.3% 103mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	21.3% 1.7mg	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	16.6% 0.38mg	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	37.4% 262mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.9% 366g	10.2% 379g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Celeriac vs Celery:

• Boiled and Drained Celeriac has 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Celery.
• While Raw Celery contains more Vitamin A, 1.5 times more Vitamin B2 and 12 times more Vitamin B9 than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Raw Celery have similar amounts of Vitamin B5 and Vitamin C per 14 oz.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Celeriac vs Celery:

• Boiled and Drained Celeriac has 1.2 times more Copper, 2.2 times more Iron, 2.8 times more Phosphorus and 1.5 times more Zinc than Raw Celery.
• While Raw Celery contains 1.5 times more Calcium, 1.5 times more Potassium and 1.3 times more Sodium than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Raw Celery have similar amounts of Magnesium, Manganese and Water per 14 oz.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Celeriac has 2 times more Carbohydrate and 1.4 times more Protein than Raw Celery.
• While Raw Celery contains 1.3 times more Fiber than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.