Comparing Nutrients in 1 pound Boiled Celery with Salt VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Celery with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	79.6% 103g	130g per day for Men 19-50 years
Sugars	15% 10.8g	2% 1.45g	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	4.13% 3g	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	% 3.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.04% 1.45mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	42% 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	25% 100μg	147% 590μg	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	30.7% 27.7mg	6.05% 5.44mg	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	10.6% 1.6mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	143% 171μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 191mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	122% 1.1mg	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% 1.9mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	94% 2.16mg	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	16% 113mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	99% 1483mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	11.5% 427g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celery with Salt VS Boiled Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Celery with Salt vs Boiled Red Kidney Beans:

• 1 pound of Boiled Celery with Salt has more Vitamin A, 5.1 times more Vitamin C, 11.7 times more Vitamin E and 4.5 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 3.7 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 5.9 times more Vitamin B9 than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Celery with Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Celery with Salt vs Boiled Red Kidney Beans:

• 1 pound of Boiled Celery with Salt has 1.5 times more Calcium, 163.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 6.7 times more Copper, 7 times more Iron, 3.8 times more Magnesium, 4.5 times more Manganese, 5.7 times more Phosphorus, 1.4 times more Potassium and 7.6 times more Zinc than Boiled and Drained Celery with Salt.
• 1 pound of Boiled Celery with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Celery with Salt has 7.4 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 7.1 times more Energy, 5.7 times more Carbohydrate, 4.6 times more Fiber and 10.4 times more Protein than Boiled and Drained Celery with Salt.
• 1 pound of Boiled Celery with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Celery with Salt as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.