Comparing Nutrients in 1 kilogram Celery VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Celery	Boiled Red 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	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	6.3% 1.07g	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	195% 74g	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 Red 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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	40% 400mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	25.8% 954g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Boiled Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Celery has more Vitamin A, 2.6 times more Vitamin C and 3.5 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 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 Celery and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Celery have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Celery as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Celery has 1.4 times more Calcium, 40 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 6.9 times more Copper, 14.7 times more Iron, 4.1 times more Magnesium, 4.6 times more Manganese, 5.9 times more Phosphorus, 1.6 times more Potassium, 3 times more Selenium and 8.2 times more Zinc than Raw Celery.
• 1 kilogram of Celery lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 9.1 times more Energy, more Omega 3, 7.7 times more Carbohydrate, 4.6 times more Fiber and 12.6 times more Protein than Raw Celery.
• 1 kilogram of Celery provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Celery as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.