Comparing Nutrients in 1 kilogram Celery VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Celery	Boiled Carrots	Recommended Dietary Allowance
Energy	4.83% 140kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	5.1% 0.87g	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	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 27g	g per day for Men 19-50 years
Fiber	42% 16g	79% 30g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Celery	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Boiled Carrots	Recommended Dietary Allowance
Calcium	40% 400mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.8% 954g	24.4% 902g	3700g per day for Men 19-50 years

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

• Raw Celery has 1.3 times more Vitamin B2, 2.6 times more Vitamin B9 and 2.1 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 38.7 times more Vitamin A, 3.1 times more Vitamin B1, 2 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.8 times more Vitamin E than Raw Celery.
• Both Raw Celery and Boiled and Drained Carrots have similar amounts of Vitamin B5 and Vitamin C per 1 kg.
• Both Raw Celery as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Celery vs Boiled Carrots:

• Raw Celery has 1.3 times more Calcium, 2.1 times more Copper and 1.4 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.9 times more Fluoride, 1.7 times more Iron, 1.5 times more Manganese, 1.8 times more Selenium and 1.5 times more Zinc than Raw Celery.
• Both Raw Celery and Boiled and Drained Carrots have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots contain 2.5 times more Energy, 2.8 times more Carbohydrate, 2.6 times more Sugars and 1.9 times more Fiber than Raw Celery.
• Both Raw Celery and Boiled and Drained Carrots have similar amounts of Protein per 1 kg.
• Both Raw Celery as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.