Comparing Nutrients in 14 ounces Boiled Celery VS Celtuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Celtuce	16%	13%	71%

Macro Nutrients

	Boiled Celery	Celtuce	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.46% 71.4kcal	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	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	NA	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	11% 14.5g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Celtuce	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	77% 695μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.23% 1.48mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	15.3% 0.2mg	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	45.6% 183μg	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	86% 77.4mg	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	Celtuce	Recommended Dietary Allowance
Calcium	16.7% 167mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	17.6% 0.16mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	119% 2.73mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 375g	3700g per day for Men 19-50 years

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

• Boiled and Drained Celery has 1.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Celtuce.
• While Raw Celtuce contains 6.7 times more Vitamin A, 2.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 3.2 times more Vitamin C than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Raw Celtuce have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Celery as well as Raw Celtuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Celery vs Celtuce:

• Boiled and Drained Celery has 8.3 times more Sodium than Raw Celtuce.
• While Raw Celtuce contains 1.3 times more Iron, 2.3 times more Magnesium, 6.5 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Zinc than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Raw Celtuce have similar amounts of Calcium, Copper, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Boiled and Drained Celery and Raw Celtuce have similar amounts of macro-nutrients per 14 oz
• Both Boiled and Drained Celery and Raw Celtuce have similar amounts of Carbohydrate, Fiber and Protein per 14 oz.
• Both Boiled and Drained Celery as well as Raw Celtuce have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.