Comparing Nutrients in 1 kilogram Oranges with Peel VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Oranges with Peel	Boiled Celery	Recommended Dietary Allowance
Energy	21.7% 630kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	30.8% 40g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	118% 45g	42% 16g	38g per day for Men 19-50 years
Protein	23.2% 13g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Celery	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	23.3% 3.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	67.8% 61mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	315% 378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Celery	Recommended Dietary Allowance
Calcium	70% 700mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	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	10% 1.1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Celery per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Boiled Celery:

• 1 kilogram of Oranges with Peel has 4.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 11.6 times more Vitamin C than Boiled Celery.
• While 1 kg of Boiled and Drained Celery contains 2 times more Vitamin A and 1.4 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Celery provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Celery have insufficient amounts of Vitamin B1
• Both Raw Oranges with Peel as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Boiled Celery:

• 1 kilogram of Oranges with Peel has 1.7 times more Calcium, 1.6 times more Copper and 1.9 times more Iron than Boiled Celery.
• While 1 kg of Boiled and Drained Celery contains 1.4 times more Potassium and 45.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Celery contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• Both Raw Oranges with Peel 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 Oranges with Peel has 3.5 times more Energy, 3.9 times more Carbohydrate, 2.8 times more Fiber and 1.6 times more Protein than Boiled Celery.
• 1 kilogram of Boiled Celery provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Boiled and Drained Celery provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.