Comparing Nutrients in 1 kilogram Navel Oranges VS Celery

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Celery	17%	9%	74%

Macro Nutrients

	Navel Oranges	Celery	Recommended Dietary Allowance
Energy	17% 490kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	23% 29.7g	130g per day for Men 19-50 years
Sugars	117% 85g	18.5% 13.4g	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	31% 22.5g	5.1% 3.7g	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	% 19.7g	% 4g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0.8g	g per day for Men 19-50 years
Fiber	58% 22g	42% 16g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Celery	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	57% 0.74mg	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	85% 340μg	90% 360μg	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	657% 591mg	34.4% 31mg	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	10% 1.5mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Celery	Recommended Dietary Allowance
Calcium	43% 430mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	44.8% 1.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 230mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25.8% 954g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Celery per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Celery:

• 1 kilogram of Navel Oranges has 3.2 times more Vitamin B1, 1.3 times more Vitamin B3 and 19.1 times more Vitamin C than Celery.
• While 1 kg of Raw Celery contains 1.8 times more Vitamin A and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Celery provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Celery have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Raw Celery have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Celery:

• 1 kg of Raw Celery contains 1.5 times more Iron, 3.6 times more Manganese, 1.6 times more Potassium and 80 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Celery contain similar levels of Calcium, Copper, Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Celery lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 4.2 times more Carbohydrate, 6.3 times more Sugars, 6.1 times more Fructose and 1.4 times more Fiber than Celery.
• Both Raw Navel Oranges as well as Raw Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.