Comparing Nutrients in 14 ounces Boiled Celeriac VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Celeriac	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.7% 107kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	NA	52% 16.7g	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	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	110% 41.7g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	36% 0.47mg	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	26.8% 107μg	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	0% 0mg	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	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	421% 3.8mg	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	21.3% 1.7mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	425% 9.76mg	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	37.4% 262mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.9% 366g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Celeriac vs Oil Roasted Almonds:

• Boiled and Drained Celeriac has more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.4 times more Vitamin B1, 21.1 times more Vitamin B2, 8.6 times more Vitamin B3 and 9 times more Vitamin B9 than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Oil Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Celeriac as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Celeriac vs Oil Roasted Almonds:

• Boiled and Drained Celeriac has 61 times more Sodium and 33 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 11.2 times more Calcium, 22.2 times more Copper, 8.6 times more Iron, 22.8 times more Magnesium, 25.6 times more Manganese, 7.1 times more Phosphorus, 4 times more Potassium, 10.3 times more Selenium and 15.4 times more Zinc than Boiled and Drained Celeriac.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds contain 22.5 times more Energy, 290.4 times more Fat, 3 times more Carbohydrate, 8.8 times more Fiber and 22.1 times more Protein than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.