Comparing Nutrients in 1 pound Celeriac VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Celeriac	13%	6%	81%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Celeriac	Boiled Celery	Recommended Dietary Allowance
Energy	6.57% 191kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	14% 18g	130g per day for Men 19-50 years
Sugars	10% 7.26g	15% 10.8g	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	4.13% 3g	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	% 3.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	19% 7.26g	38g per day for Men 19-50 years
Protein	12% 6.8g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Celeriac	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	30% 0.39mg	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	9.07% 36.3μg	37.4% 150μg	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	40.3% 36.3mg	30.7% 27.7mg	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	11% 1.63mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	143% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Boiled Celery	Recommended Dietary Allowance
Calcium	19.5% 195mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	18% 0.16mg	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	39.7% 3.18mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	21% 0.48mg	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	74.5% 522mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	30.2% 454mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Celeriac VS Boiled Celery per 1 lb

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

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

• 1 pound of Celeriac has 2.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled Celery.
• While 1 lb of Boiled and Drained Celery contains more Vitamin A and 4.1 times more Vitamin B9 than Raw Celeriac.
• Both Celeriac and Boiled Celery provide similar amounts of Vitamin B2, Vitamin B5, Vitamin E and Vitamin K per one pound.
• 1 pound of Celeriac have insufficient amounts of Vitamin A
• 1 pound of Boiled Celery have insufficient amounts of Vitamin B1
• Both Raw Celeriac as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Celeriac vs Boiled Celery:

• 1 pound of Celeriac has 1.9 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 4.6 times more Phosphorus and 2.4 times more Zinc than Boiled Celery.
• Both Celeriac and Boiled Celery contain similar levels of Calcium, Potassium, Sodium and Water per one pound.
• 1 pound of Boiled Celery lack sufficient amounts of Zinc
• Both Raw Celeriac as well as Boiled and Drained Celery lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Celeriac has 2.3 times more Carbohydrate and 1.8 times more Protein than Boiled Celery.
• While 1 lb of Boiled and Drained Celery contains 1.5 times more Sugars than Raw Celeriac.
• Both Celeriac and Boiled Celery offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Celery provide inadequate amounts of Protein
• Both Raw Celeriac as well as Boiled and Drained Celery provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.