Comparing Nutrients in 1 pound Boiled Celeriac VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Celeriac	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.22% 122kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	NA	59.6% 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	361% 61.3g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	0% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	125% 47.6g	38g per day for Men 19-50 years
Protein	7.78% 4.35g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	41% 0.54mg	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	30.6% 122μg	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	0% 0mg	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	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.8% 118mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	481% 4.33mg	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	24.4% 1.95mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	18.4% 277mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	127% 14mg	11mg per day for Men 19-50 years
Water	11.3% 419g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Celeriac vs Oil Roasted Almonds:

• Boiled and Drained Celeriac has more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.4 times more Vitamin B1, 21.1 times more Vitamin B2, 8.6 times more Vitamin B3 and 9 times more Vitamin B9 than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Oil Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Celeriac as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Celeriac vs Oil Roasted Almonds:

• Boiled and Drained Celeriac has 61 times more Sodium and 33 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 11.2 times more Calcium, 22.2 times more Copper, 8.6 times more Iron, 22.8 times more Magnesium, 25.6 times more Manganese, 7.1 times more Phosphorus, 4 times more Potassium, 10.3 times more Selenium and 15.4 times more Zinc than Boiled and Drained Celeriac.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds contain 22.5 times more Energy, 290.4 times more Fat, 3 times more Carbohydrate, 8.8 times more Fiber and 22.1 times more Protein than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.