Comparing Nutrients in 1 kilogram Boiled Celeriac VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Celeriac	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.3% 270kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	NA	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	2199% 374g	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	158% 206g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	303% 115g	38g per day for Men 19-50 years
Protein	17% 9.6g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 260mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	2038% 18.3mg	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	53.8% 4.3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	919% 21mg	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	94% 660mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	40.7% 610mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	482% 53mg	11mg per day for Men 19-50 years
Water	25% 923g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Celeriac vs Toasted Sunflower Seeds:

• Boiled and Drained Celeriac has 2.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 12 times more Vitamin B1, 7.7 times more Vitamin B2, 9.8 times more Vitamin B3, 34.8 times more Vitamin B5, 8 times more Vitamin B6 and 79.3 times more Vitamin B9 than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Celeriac vs Toasted Sunflower Seeds:

• Boiled and Drained Celeriac has 20.3 times more Sodium and 92.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 42.7 times more Copper, 15.8 times more Iron, 10.8 times more Magnesium, 22 times more Manganese, 17.5 times more Phosphorus, 2.8 times more Potassium and 26.5 times more Zinc than Boiled and Drained Celeriac.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 22.9 times more Energy, 298.9 times more Fat, 3.5 times more Carbohydrate, 9.6 times more Fiber and 17.9 times more Protein than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.