Comparing Nutrients in 1 kilogram Boiled Celeriac VS Celery

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Celery	17%	9%	74%

Macro Nutrients

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Energy	9.3% 270kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	NA	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	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	45.4% 59g	23% 29.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	31.6% 12g	42% 16g	38g per day for Men 19-50 years
Protein	17% 9.6g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	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	26.7% 4.27mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	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	7.5% 30μg	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	40% 36mg	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	NA	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Calcium	26% 260mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	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	53.8% 4.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	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	94% 660mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	40.7% 610mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25% 923g	25.8% 954g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Celeriac vs Celery:

• Boiled and Drained Celeriac has 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Celery.
• While Raw Celery contains more Vitamin A, 1.5 times more Vitamin B2 and 12 times more Vitamin B9 than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Raw Celery have similar amounts of Vitamin B5 and Vitamin C per 1 kg.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Celeriac vs Celery:

• Boiled and Drained Celeriac has 1.2 times more Copper, 2.2 times more Iron, 2.8 times more Phosphorus and 1.5 times more Zinc than Raw Celery.
• While Raw Celery contains 1.5 times more Calcium, 1.5 times more Potassium and 1.3 times more Sodium than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Raw Celery have similar amounts of Magnesium, Manganese and Water per 1 kg.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Celeriac has 2 times more Carbohydrate and 1.4 times more Protein than Raw Celery.
• While Raw Celery contains 1.3 times more Fiber than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.