Comparing Nutrients in 14 ounces Celery Seed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Celery Seed	16%	49%	35%
Almonds	14%	72%	14%

Macro Nutrients

	Celery Seed	Almonds	Recommended Dietary Allowance
Energy	53.6% 1556kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	47% 15g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	82% 14g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	3.67% 2.66g	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	NA	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	123% 47g	131% 49.6g	38g per day for Men 19-50 years
Protein	128% 71.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Celery Seed	Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.53mg	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	9.92% 39.7μg	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	75.4% 68mg	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	28.3% 4.25mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery Seed	Almonds	Recommended Dietary Allowance
Calcium	701% 7013mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	604% 5.44mg	455% 4.1mg	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	2228% 178mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	416% 1746mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	1306% 30mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	310% 2171mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	163% 5557mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	42.3% 635mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	250% 27.5mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Celery Seed Spices have 1.7 times more Vitamin B1, 6.5 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 3.9 times more Vitamin B2, 4.4 times more Vitamin B9 and 24 times more Vitamin E than Celery Seed Spices.
• Both Celery Seed Spices and Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Celery Seed Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Celery Seed vs Almonds:

• Celery Seed Spices have 6.6 times more Calcium, 1.3 times more Copper, 12.1 times more Iron, 1.6 times more Magnesium, 3.5 times more Manganese, 1.9 times more Potassium, 3 times more Selenium, 160 times more Sodium and 2.2 times more Zinc than Almonds.
• Both Celery Seed Spices and Almonds have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Celery Seed Spices have 66.7 times more Omega 3 and 1.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 2 times more Fat, 1.7 times more Saturated Fat, 3.5 times more Omega 6 and 6.5 times more Sugars than Celery Seed Spices.
• Both Celery Seed Spices and Almonds have similar amounts of Fiber and Protein per 14 oz.
• Both Celery Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.