Comparing Nutrients in 14 ounces Boiled Celery VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Celery	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	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	12.2% 16g	17% 22g	130g per day for Men 19-50 years
Sugars	13% 9.4g	13.6% 9.84g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.23% 1.48mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	32.7% 131μg	8.93% 35.7μg	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	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	46% 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	21% 1.67mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	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	14% 99mg	13.6% 95mg	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	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	10% 374g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celery VS Canned Carrots with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Celery vs Canned Carrots with Salt:

• 14 ounces of Boiled Celery have 2.3 times more Vitamin B2, 2.3 times more Vitamin B5, 3.7 times more Vitamin B9, 2.3 times more Vitamin C and 3.9 times more Vitamin K than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 21.5 times more Vitamin A, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.1 times more Vitamin E than Boiled and Drained Celery.
• Both Boiled and Drained Celery as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Celery vs Canned Carrots with Salt:

• 14 ounces of Boiled Celery have 1.7 times more Calcium, 1.5 times more Magnesium and 1.6 times more Potassium than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 2.9 times more Copper, 1.5 times more Iron, 4.2 times more Manganese, 2.7 times more Sodium and 1.9 times more Zinc than Boiled and Drained Celery.
• Both Boiled Celery and Canned Carrots with Salt contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Boiled Celery lack sufficient amounts of Zinc
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Celery as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Drained Canned Carrots with Salt contain 1.4 times more Carbohydrate than Boiled and Drained Celery.
• Both Boiled Celery and Canned Carrots with Salt offer comparable quantities of Sugars and Fiber per 14 ounces.
• Both Boiled and Drained Celery as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.