Comparing Nutrients in 1 kilogram Celery VS Celeriac

Macros Ratio

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

Macro Nutrients

	Celery	Celeriac	Recommended Dietary Allowance
Energy	4.83% 140kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	8.7% 1.48g	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	70.8% 92g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	22% 16g	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	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Celery	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	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	70.4% 3.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	127% 1.65mg	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	89% 80mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	342% 410μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Celeriac	Recommended Dietary Allowance
Calcium	40% 400mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	77.8% 0.7mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	68.7% 1.58mg	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	88.2% 3000mg	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	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	25.8% 954g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Celeriac per 1 kg

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

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

• 1 kilogram of Celery has more Vitamin A and 4.5 times more Vitamin B9 than Celeriac.
• While 1 kg of Raw Celeriac contains 2.4 times more Vitamin B1, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin C, 1.3 times more Vitamin E and 1.4 times more Vitamin K than Raw Celery.
• Both Celery and Celeriac provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Celery have insufficient amounts of Vitamin B1 and Vitamin E
• 1 kilogram of Celeriac have insufficient amounts of Vitamin A
• Both Raw Celery as well as Raw Celeriac have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Celery vs Celeriac:

• 1 kg of Raw Celeriac contains 2 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 4.8 times more Phosphorus and 2.5 times more Zinc than Raw Celery.
• Both Celery and Celeriac contain similar levels of Calcium, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Celery lack sufficient amounts of Zinc
• Both Raw Celery as well as Raw Celeriac lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Celeriac contains 3.1 times more Carbohydrate and 2.2 times more Protein than Raw Celery.
• Both Celery and Celeriac offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Celery provide inadequate amounts of Protein
• Both Raw Celery as well as Raw Celeriac provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.