Comparing Nutrients in 14 ounces Celery VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Celery	Valencia Oranges	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	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	9.07% 11.8g	36.3% 47g	130g per day for Men 19-50 years
Sugars	7.34% 5.3g	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	2.03% 1.47g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	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	4.9% 2.74g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Celery	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	35.7% 143μg	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	13.7% 12.3mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Valencia Oranges	Recommended Dietary Allowance
Calcium	16% 159mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	16.3% 0.15mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17.8% 0.41mg	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	21% 318mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10.2% 379g	9.26% 343g	3700g per day for Men 19-50 years

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

• Raw Celery has 1.8 times more Vitamin A and 1.4 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.1 times more Vitamin B1 and 15.6 times more Vitamin C than Raw Celery.
• Both Raw Celery and Raw Valencia Oranges have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Celery as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Celery vs Valencia Oranges:

• Raw Celery has 2.2 times more Iron, 4.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, more Sodium and 2.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Celery 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 3.5 times more Energy, more Omega 3, 4 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Raw Celery.
• Both Raw Celery as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.