Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Celery

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Celery	17%	9%	74%

Macro Nutrients

	Cooked Frozen Carrots	Celery	Recommended Dietary Allowance
Energy	12.8% 370kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	23% 29.7g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	18.5% 13.4g	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	3.86% 2.8g	5.1% 3.7g	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	% 3.6g	% 4g	g per day for Men 19-50 years
Sucrose	% 34.4g	% 0.8g	g per day for Men 19-50 years
Fiber	87% 33g	42% 16g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Celery	Recommended Dietary Allowance
Vitamin A	940% 8460μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	57% 0.74mg	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	27.5% 110μg	90% 360μg	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	25.6% 23mg	34.4% 31mg	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	67.3% 10mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Celery	Recommended Dietary Allowance
Calcium	35% 350mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	66.3% 5.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	44.8% 1.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.3% 310mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25.8% 954g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Celery per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Carrots vs Celery:

• 1 kilogram of Cooked Frozen Carrots has 38.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 3.7 times more Vitamin E than Celery.
• While 1 kg of Raw Celery contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 3.3 times more Vitamin B9, 1.3 times more Vitamin C and 2.2 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Celery provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Celery have insufficient amounts of Vitamin B1 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Carrots vs Celery:

• 1 kilogram of Cooked Frozen Carrots has 2.3 times more Copper, 2.7 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Zinc than Celery.
• While 1 kg of Raw Celery contains 1.4 times more Potassium and 1.4 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Celery contain similar levels of Calcium, Magnesium and Water per one kilogram.
• 1 kilogram of Celery lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Raw Celery lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has more Omega 3, 2.6 times more Carbohydrate, 3 times more Sugars and 2.1 times more Fiber than Celery.
• 1 kilogram of Celery provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Carrots as well as Raw Celery provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.