Comparing Nutrients in 1 kilogram Boiled Carrots VS Boiled Celery with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Celery with Salt	16%	7%	77%

Macro Nutrients

	Boiled Carrots	Boiled Celery with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	30.8% 40g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	32.7% 23.7g	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	4.97% 3.6g	9.1% 6.6g	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	% 4g	% 7.1g	g per day for Men 19-50 years
Sucrose	% 27g	% 1.4g	g per day for Men 19-50 years
Fiber	79% 30g	42% 16g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Celery with Salt	Recommended Dietary Allowance
Vitamin A	947% 8520μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	66% 0.86mg	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% 140μg	55% 220μg	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	40% 36mg	67.8% 61mg	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	68.7% 10.3mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	315% 378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Celery with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	46% 1.06mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 300mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	218% 3270mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled Celery with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Boiled Celery with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Boiled Celery with Salt:

• 1 kilogram of Boiled Carrots has 32.8 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.9 times more Vitamin E than Boiled Celery with Salt.
• While 1 kg of Boiled and Drained Celery with Salt contains 1.6 times more Vitamin B9, 1.7 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Celery with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• Both Boiled and Drained Carrots as well as Boiled and Drained Celery with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Boiled Celery with Salt:

• 1 kilogram of Boiled Carrots has 1.5 times more Manganese than Boiled Celery with Salt.
• While 1 kg of Boiled and Drained Celery with Salt contains 1.4 times more Calcium, 2.1 times more Copper and 5.6 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Celery with Salt contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• Both Boiled and Drained Carrots as well as Boiled and Drained Celery with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 2.1 times more Carbohydrate, 1.5 times more Sugars and 1.9 times more Fiber than Boiled Celery with Salt.
• Both Boiled and Drained Carrots as well as Boiled and Drained Celery with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.