Comparing Nutrients in 1 pound Boiled Celeriac with Salt VS Boiled Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac with Salt	13%	6%	81%
Boiled Cauliflower with Salt	26%	15%	59%

Macro Nutrients

	Boiled Celeriac with Salt	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Energy	4.22% 122kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	NA	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	NA	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.44g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.78% 4.35g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac with Salt	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	60.4% 0.78mg	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	3.4% 13.6μg	50% 200μg	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	18% 16.3mg	223% 201mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac with Salt	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	9.07% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24.4% 1.95mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	26% 0.6mg	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	42.8% 299mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	90% 1347mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celeriac with Salt VS Boiled Cauliflower with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Celeriac with Salt versus 1 lb of Boiled Cauliflower with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Celeriac with Salt vs Boiled Cauliflower with Salt:

• 1 lb of Boiled and Drained Cauliflower with Salt contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 14.7 times more Vitamin B9 and 12.3 times more Vitamin C than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Cauliflower with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Celeriac with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Celeriac with Salt vs Boiled Cauliflower with Salt:

• 1 pound of Boiled Celeriac with Salt has 1.6 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 2.1 times more Phosphorus, 1.2 times more Potassium and 1.2 times more Sodium than Boiled Cauliflower with Salt.
• While 1 lb of Boiled and Drained Cauliflower with Salt contains 1.4 times more Manganese than Boiled and Drained Celeriac with Salt.
• Both Boiled Celeriac with Salt and Boiled Cauliflower with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Cauliflower with Salt lack sufficient amounts of Calcium and Copper
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Cauliflower with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Celeriac with Salt has 1.4 times more Carbohydrate than Boiled Cauliflower with Salt.
• While 1 lb of Boiled and Drained Cauliflower with Salt contains 1.9 times more Protein than Boiled and Drained Celeriac with Salt.
• 1 pound of Boiled Celeriac with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Celeriac with Salt as well as Boiled and Drained Cauliflower with Salt provide inadequate amounts of Energy in one pound.