Comparing Nutrients in 14 ounces Celery VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Carrots	8%	5%	87%

Macro Nutrients

	Celery	Carrots	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.07% 11.8g	29.2% 38g	130g per day for Men 19-50 years
Sugars	7.34% 5.3g	26% 19g	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	2.03% 1.47g	3% 2.2g	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	% 1.6g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 14.2g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	29.2% 11g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Celery	Carrots	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	19% 75.4μg	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	13.7% 12.3mg	26% 23.4mg	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	7.14% 1.07mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Carrots	Recommended Dietary Allowance
Calcium	16% 159mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	0.32% 12.7μg	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	9.92% 0.79mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	17.8% 0.41mg	24.7% 0.57mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.2% 379g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Celery vs Carrots:

• Raw Celery has 1.9 times more Vitamin B9 and 2.2 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 38 times more Vitamin A, 3.1 times more Vitamin B1, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.9 times more Vitamin C and 2.4 times more Vitamin E than Raw Celery.
• Both Raw Celery and Raw Carrots have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Raw Celery as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Celery vs Carrots:

• Raw Celery has 1.2 times more Calcium than Raw Carrots.
• While Raw Carrots contain 1.3 times more Copper, 1.5 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Zinc than Raw Celery.
• Both Raw Celery and Raw Carrots have similar amounts of Magnesium, Potassium, Sodium and Water per 14 oz.
• Both Raw Celery as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots contain 2.9 times more Energy, 3.2 times more Carbohydrate, 3.5 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Raw Celery.
• Both Raw Celery as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.