Comparing Nutrients in 1 kilogram Celery VS Boiled Celeriac

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Boiled Celeriac	13%	6%	81%

Macro Nutrients

	Celery	Boiled Celeriac	Recommended Dietary Allowance
Energy	4.83% 140kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	NA	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	45.4% 59g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	NA	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	31.6% 12g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Celery	Boiled Celeriac	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	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	77.7% 1mg	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	7.5% 30μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Boiled Celeriac	Recommended Dietary Allowance
Calcium	40% 400mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	47.8% 0.43mg	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	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	41.7% 0.96mg	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	94% 660mg	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	40.7% 610mg	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	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Boiled Celeriac per 1 kg

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

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

• 1 kilogram of Celery has more Vitamin A, 1.5 times more Vitamin B2, 1.2 times more Vitamin B5 and 12 times more Vitamin B9 than Boiled Celeriac.
• While 1 kg of Boiled and Drained Celeriac contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Celery.
• Both Celery and Boiled Celeriac provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Celery have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Celeriac have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Celery as well as Boiled and Drained Celeriac have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Celery vs Boiled Celeriac:

• 1 kilogram of Celery has 1.5 times more Calcium, 1.5 times more Potassium and 1.3 times more Sodium than Boiled Celeriac.
• While 1 kg of Boiled and Drained Celeriac contains 2.2 times more Iron and 2.8 times more Phosphorus than Raw Celery.
• Both Celery and Boiled Celeriac contain similar levels of Copper, Magnesium, Manganese and Water per one kilogram.
• Both Raw Celery as well as Boiled and Drained Celeriac lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Celery has 1.3 times more Fiber than Boiled Celeriac.
• While 1 kg of Boiled and Drained Celeriac contains 2 times more Carbohydrate than Raw Celery.
• Both Raw Celery as well as Boiled and Drained Celeriac provide inadequate amounts of Energy and Protein in one kilogram.