Comparing Nutrients in 1 kilogram Celery VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Celery	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.83% 140kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1356% 231g	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	154% 200g	130g per day for Men 19-50 years
Sugars	18.5% 13.4g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	42% 16g	226% 86g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Celery	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Sunflower Seeds	Recommended Dietary Allowance
Calcium	40% 400mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	25.8% 954g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Celery vs Sunflower Seeds:

• Raw Celery has 7.3 times more Vitamin A, 2.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 70.5 times more Vitamin B1, 6.2 times more Vitamin B2, 26 times more Vitamin B3, 4.6 times more Vitamin B5, 18.2 times more Vitamin B6, 6.3 times more Vitamin B9 and 130.3 times more Vitamin E than Raw Celery.
• Both Raw Celery as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Celery vs Sunflower Seeds:

• Raw Celery has 8.9 times more Sodium and 20.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 51.4 times more Copper, 26.3 times more Iron, 29.5 times more Magnesium, 18.9 times more Manganese, 27.5 times more Phosphorus, 2.5 times more Potassium, 132.5 times more Selenium and 38.5 times more Zinc than Raw Celery.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 41.7 times more Energy, 302.7 times more Fat, 106.1 times more Saturated Fat, more Omega 3, 291.8 times more Omega 6, 6.7 times more Carbohydrate, 2 times more Sugars, 5.4 times more Fiber and 30.1 times more Protein than Raw Celery.
• Both Raw Celery as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.