Comparing Nutrients in 14 ounces Celeriac VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Celeriac	13%	6%	81%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Celeriac	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	13.5% 9.76g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	19% 7.14g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Celeriac	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	34% 0.44mg	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	7.94% 31.8μg	7.94% 31.8μg	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	35.3% 31.8mg	8.8% 7.94mg	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	9.53% 1.43mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	17% 171mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	45.4% 0.41mg	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	34.7% 2.78mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	77.7% 1.8mg	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	65.2% 456mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.44% 349g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Celeriac VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Celeriac versus 14 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Celeriac vs Canned Carrots with Liquids and Salt:

• 14 ounces of Celeriac have 2.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6, 4 times more Vitamin C and 4.2 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A and 2 times more Vitamin E than Raw Celeriac.
• 14 ounces of Celeriac have insufficient amounts of Vitamin A
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Raw Celeriac as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Celeriac vs Canned Carrots with Liquids and Salt:

• 14 ounces of Celeriac have 1.4 times more Calcium, 1.3 times more Iron, 2.2 times more Magnesium, 5.8 times more Phosphorus and 1.7 times more Potassium than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.5 times more Copper, 2.8 times more Manganese and 2.4 times more Sodium than Raw Celeriac.
• Both Celeriac and Canned Carrots with Liquids and Salt contain similar levels of Zinc and Water per 14 ounces.
• Both Raw Celeriac as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Celeriac have 1.7 times more Carbohydrate and 2.6 times more Protein than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.5 times more Sugars than Raw Celeriac.
• Both Celeriac and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Raw Celeriac as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.