Comparing Nutrients in 1 kilogram Canned Orange Juice VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Canned Orange Juice	Boiled Celery	Recommended Dietary Allowance
Energy	16.2% 470kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	30.8% 40g	130g per day for Men 19-50 years
Sugars	121% 87.6g	32.7% 23.7g	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	33.5% 24.3g	9.1% 6.6g	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	% 22.7g	% 7.1g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 1.4g	g per day for Men 19-50 years
Fiber	7.9% 3g	42% 16g	38g per day for Men 19-50 years
Protein	12% 6.8g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Celery	Recommended Dietary Allowance
Vitamin A	10% 90μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	23.3% 3.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	66% 0.86mg	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	60% 240μg	82.5% 330μg	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	334% 301mg	67.8% 61mg	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	13.3% 2mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	315% 378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Celery	Recommended Dietary Allowance
Calcium	10% 100mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	46% 1.06mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.3% 170mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	60.7% 910mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23.7% 877g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Celery per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Boiled Celery:

• 1 kilogram of Canned Orange Juice has 1.7 times more Vitamin B1 and 4.9 times more Vitamin C than Boiled Celery.
• While 1 kg of Boiled and Drained Celery contains 2.9 times more Vitamin A, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9, 1.8 times more Vitamin E and 378 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Boiled Celery have insufficient amounts of Vitamin B1
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Boiled Celery:

• 1 kg of Boiled and Drained Celery contains 4.2 times more Calcium, 1.6 times more Copper, 4.2 times more Iron, 5 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 22.8 times more Sodium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Celery contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Celery lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 2.8 times more Carbohydrate, 3.7 times more Sugars and 3.7 times more Fructose than Boiled Celery.
• While 1 kg of Boiled and Drained Celery contains 5.3 times more Fiber than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.