Comparing Nutrients in 14 ounces Boiled Celery with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Celery with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	36.3% 47g	130g per day for Men 19-50 years
Sugars	13% 9.4g	NA	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	3.6% 2.6g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	26% 9.92g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	19.2% 0.25mg	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	22% 87.3μg	38.7% 155μg	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	27% 24.2mg	214% 192mg	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	9.26% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	16.7% 167mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	16.3% 0.15mg	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% 1.67mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	3.97% 0.091mg	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	14% 99mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	86.5% 1298mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 374g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Celery with Salt vs Valencia Oranges:

• Boiled and Drained Celery with Salt has 2.2 times more Vitamin A and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 8 times more Vitamin C than Boiled and Drained Celery with Salt.
• Both Boiled and Drained Celery with Salt and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Boiled and Drained Celery with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Celery with Salt vs Valencia Oranges:

• Boiled and Drained Celery with Salt has 4.7 times more Iron, 4.6 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, more Sodium and 2.3 times more Zinc than Raw Valencia Oranges.
• Both Boiled and Drained Celery with Salt and Raw Valencia Oranges have similar amounts of Calcium, Copper, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges contain 2.7 times more Energy, 3 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Boiled and Drained Celery with Salt.
• Both Boiled and Drained Celery with Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.