Comparing Nutrients in 1 pound Boiled Celeriac VS Celery

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Celery	17%	9%	74%

Macro Nutrients

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Energy	4.22% 122kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	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	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	NA	8.4% 6.08g	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	2.3% 1.68g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	19% 7.26g	38g per day for Men 19-50 years
Protein	7.78% 4.35g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	26% 0.34mg	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	41% 163μg	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	15.6% 14mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Calcium	11.8% 118mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	20.3% 0.47mg	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	42.8% 299mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	18.4% 277mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11.7% 433g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Celeriac vs Celery:

• Boiled and Drained Celeriac has 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Celery.
• While Raw Celery contains more Vitamin A, 1.5 times more Vitamin B2 and 12 times more Vitamin B9 than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Raw Celery have similar amounts of Vitamin B5 and Vitamin C per 1 lb.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Celeriac vs Celery:

• Boiled and Drained Celeriac has 1.2 times more Copper, 2.2 times more Iron, 2.8 times more Phosphorus and 1.5 times more Zinc than Raw Celery.
• While Raw Celery contains 1.5 times more Calcium, 1.5 times more Potassium and 1.3 times more Sodium than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Raw Celery have similar amounts of Magnesium, Manganese and Water per 1 lb.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Celeriac has 2 times more Carbohydrate and 1.4 times more Protein than Raw Celery.
• While Raw Celery contains 1.3 times more Fiber than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.