Comparing Nutrients in 14 ounces Celery VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Celery	Almonds	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	47% 15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	288% 49g	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	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	7.34% 5.3g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 15.7g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	131% 49.6g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Celery	Almonds	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	43.7% 175μg	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	0% 0mg	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	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	9.92% 0.79mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	17.8% 0.41mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Raw Celery has more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 9.8 times more Vitamin B1, 20 times more Vitamin B2, 11.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 94.9 times more Vitamin E than Raw Celery.
• Both Raw Celery and Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Celery as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Celery vs Almonds:

• Raw Celery has 80 times more Sodium and 21.6 times more Water than Almonds.
• While Almonds contain 6.7 times more Calcium, 29.5 times more Copper, 18.6 times more Iron, 24.5 times more Magnesium, 21.2 times more Manganese, more Molybdenum, 20 times more Phosphorus, 2.8 times more Potassium, 10.3 times more Selenium and 24 times more Zinc than Raw Celery.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 41.4 times more Energy, 293.7 times more Fat, 90.5 times more Saturated Fat, 156 times more Omega 6, 7.3 times more Carbohydrate, 3.2 times more Sugars, 7.8 times more Fiber and 30.7 times more Protein than Raw Celery.
• Both Raw Celery as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.