Comparing Nutrients in 1 kilogram Celery VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Celery	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	4.83% 140kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	3.3% 0.56g	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	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	34% 24.6g	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	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	47.4% 18g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Celery	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	86% 1.12mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	40% 400mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	114% 1.03mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	196% 4.5mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25.8% 954g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Canned Carrots with Liquids and Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Celery vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Celery has 2.1 times more Vitamin B2, 1.8 times more Vitamin B5, 4.5 times more Vitamin B9, 1.6 times more Vitamin C and 3 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 27.9 times more Vitamin A, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Celery.
• 1 kilogram of Celery have insufficient amounts of Vitamin E
• Both Raw Celery as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Celery vs Canned Carrots with Liquids and Salt:

• 1 kilogram of Celery has 1.3 times more Calcium, 1.2 times more Magnesium and 1.5 times more Potassium than Canned Carrots with Liquids and Salt.
• While 1 kg of Canned Carrots Solids and Liquids with Salt contains 2.9 times more Copper, 2.6 times more Iron, 4.4 times more Manganese, 3 times more Sodium and 2.2 times more Zinc than Raw Celery.
• Both Celery and Canned Carrots with Liquids and Salt contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Celery lack sufficient amounts of Zinc
• Both Raw Celery as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Carrots Solids and Liquids with Salt contains 1.8 times more Carbohydrate and 1.8 times more Sugars than Raw Celery.
• Both Celery and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per one kilogram.
• Both Raw Celery as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.