Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Chilled Orange Juice	Boiled Celery	Recommended Dietary Allowance
Energy	17% 490kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	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	1.35% 0.23g	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	88.8% 115g	30.8% 40g	130g per day for Men 19-50 years
Sugars	115% 83g	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	30.8% 22.3g	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	% 21g	% 7.1g	g per day for Men 19-50 years
Sucrose	% 40g	% 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

	Chilled Orange Juice	Boiled Celery	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	23.3% 3.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	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	47.5% 190μg	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	373% 336mg	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% 0μg	315% 378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Boiled Celery	Recommended Dietary Allowance
Calcium	11% 110mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	16.3% 1.3mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	52.4% 1780mg	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	1.33% 20mg	60.7% 910mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23.6% 872g	25.4% 941g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Chilled 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 Chilled Orange Juice vs Boiled Celery:

• 1 kilogram of Chilled Orange Juice has 2 times more Vitamin B1 and 5.5 times more Vitamin C than Boiled Celery.
• While 1 kg of Boiled and Drained Celery contains 13 times more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9, 1.8 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Celery provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Boiled Celery have insufficient amounts of Vitamin B1
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice vs Boiled Celery:

• 1 kg of Boiled and Drained Celery contains 3.8 times more Calcium, 3.2 times more Iron, 4.6 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 45.5 times more Sodium than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Celery contain similar levels of Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice has 2.9 times more Carbohydrate, 3.5 times more Sugars and 3.4 times more Fructose than Boiled Celery.
• While 1 kg of Boiled and Drained Celery contains 5.3 times more Fiber than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.