Comparing Nutrients in 14 ounces Celery VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Celery	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	873% 148g	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	63% 81.7g	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	120% 45.6g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Celery	Toasted Sunflower Seeds	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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	246% 3.2mg	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	35.7% 143μg	236% 945μg	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	6.17% 5.56mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	17.8% 0.41mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	57.3% 1949mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	191% 21mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Celery versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Celery vs Toasted Sunflower Seeds:

• 14 ounces of Celery have more Vitamin A and 2.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 15.5 times more Vitamin B1, 5 times more Vitamin B2, 13.1 times more Vitamin B3, 28.7 times more Vitamin B5, 10.9 times more Vitamin B6 and 6.6 times more Vitamin B9 than Raw Celery.
• 14 ounces of Celery have insufficient amounts of Vitamin B1
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Celery as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Celery vs Toasted Sunflower Seeds:

• 14 ounces of Celery have 26.7 times more Sodium and 95.4 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 52.4 times more Copper, 34.1 times more Iron, 11.7 times more Magnesium, 20.5 times more Manganese, 48.3 times more Phosphorus, 1.9 times more Potassium and 40.8 times more Zinc than Raw Celery.
• 14 ounces of Celery lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 44.2 times more Energy, 334.1 times more Fat, 141.7 times more Saturated Fat, more Omega 3, 473.3 times more Omega 6, 6.9 times more Carbohydrate, 7.2 times more Fiber and 24.9 times more Protein than Raw Celery.
• 14 ounces of Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein