Comparing Nutrients in 1 kilogram Boiled Celery VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Boiled Celery	Chilled Orange Juice	Recommended Dietary Allowance
Energy	6.2% 180kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.35% 0.23g	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	88.8% 115g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	115% 83g	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	30.8% 22.3g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 40g	g per day for Men 19-50 years
Fiber	42% 16g	7.9% 3g	38g per day for Men 19-50 years
Protein	15% 8.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	29% 260μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.72mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	58.5% 0.76mg	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	82.5% 330μg	47.5% 190μg	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	373% 336mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	315% 378μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	42% 420mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	46.7% 0.42mg	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	52.5% 4.2mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	52.4% 1780mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	60.7% 910mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25.4% 941g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celery VS Chilled Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Celery vs Chilled Orange Juice:

• 1 kilogram of Boiled Celery has 13 times more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9, 1.8 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 2 times more Vitamin B1 and 5.5 times more Vitamin C than Boiled and Drained Celery.
• Both Boiled Celery and Chilled Orange Juice provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Celery have insufficient amounts of Vitamin B1
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Celery as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Celery vs Chilled Orange Juice:

• 1 kilogram of Boiled Celery has 3.8 times more Calcium, 3.2 times more Iron, 4.6 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 45.5 times more Sodium than Chilled Orange Juice.
• Both Boiled Celery and Chilled Orange Juice contain similar levels of Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Boiled and Drained Celery as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Celery has 5.3 times more Fiber than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 2.9 times more Carbohydrate, 3.5 times more Sugars and 3.4 times more Fructose than Boiled and Drained Celery.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Boiled and Drained Celery as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.