Comparing Nutrients in 1 kilogram Celery VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Celery	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	4.83% 140kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	175% 228g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	4.4% 3.2g	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	5.1% 3.7g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	42% 16g	168% 64g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Celery	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	92% 1.2mg	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	90% 360μg	325% 1300μg	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	34.4% 31mg	13.3% 12mg	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	18% 2.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	40% 400mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	25% 2mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	25.8% 954g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Celery has more Vitamin A, 2.6 times more Vitamin C, 9 times more Vitamin E and 3.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Celery.
• Both Raw Celery and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Raw Celery as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Celery vs Boiled Kidney Beans:

• Raw Celery has 80 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.2 times more Copper, 11.1 times more Iron, 3.8 times more Magnesium, 4.2 times more Manganese, 5.8 times more Phosphorus, 1.6 times more Potassium, 2.8 times more Selenium and 7.7 times more Zinc than Raw Celery.
• Both Raw Celery and Boiled All Types Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Celery has 4.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.1 times more Energy, more Omega 3, 7.7 times more Carbohydrate, 4 times more Fiber and 12.6 times more Protein than Raw Celery.
• Both Raw Celery as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.