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

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
Boiled Cauliflower with Salt	26%	15%	59%

Macro Nutrients

	Boiled Celery with Salt	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	NA	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	31.6% 41g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	25.7% 18.6g	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	9.1% 6.6g	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	% 7.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	42% 16g	60.5% 23g	38g per day for Men 19-50 years
Protein	15% 8.3g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	133% 1.73mg	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	55% 220μg	110% 440μg	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	67.8% 61mg	492% 443mg	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	23.3% 3.5mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	315% 378μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	52.5% 4.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	57.4% 1.32mg	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	35.7% 250mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	218% 3270mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.4% 941g	25% 930g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Celery with Salt has 26 times more Vitamin A, 5 times more Vitamin E and 2.7 times more Vitamin K than Boiled Cauliflower with Salt.
• While 1 kg of Boiled and Drained Cauliflower with Salt contains 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and 7.3 times more Vitamin C than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Cauliflower with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• 1 kilogram of Boiled Cauliflower with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Cauliflower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Celery with Salt has 2.6 times more Calcium, 2 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 2 times more Potassium and 1.4 times more Sodium than Boiled Cauliflower with Salt.
• While 1 kg of Boiled and Drained Cauliflower with Salt contains 1.3 times more Phosphorus than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Cauliflower with Salt contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Boiled Cauliflower with Salt lack sufficient amounts of Calcium and Copper
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Cauliflower with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Celery with Salt has 1.3 times more Sugars than Boiled Cauliflower with Salt.
• While 1 kg of Boiled and Drained Cauliflower with Salt contains 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Cauliflower with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Celery with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Cauliflower with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.