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

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery with Salt	16%	7%	77%
Boiled Cauliflower with Salt	26%	15%	59%

Macro Nutrients

	Boiled Celery with Salt	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	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	2% 0.34g	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	14% 18g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	15% 10.8g	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	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery with Salt	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	13% 118μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.04% 1.45mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	25% 100μg	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	30.7% 27.7mg	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	10.6% 1.6mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	143% 171μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery with Salt	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Calcium	19% 191mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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% 1.9mg	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	21% 0.48mg	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	16% 113mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	99% 1483mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11.4% 422g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Celery 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 Celery with Salt vs Boiled Cauliflower with Salt:

• 1 pound of Boiled Celery with Salt has 26 times more Vitamin A, 5 times more Vitamin E and 2.7 times more Vitamin K than Boiled Cauliflower with Salt.
• While 1 lb of Boiled and Drained Cauliflower with Salt contains 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and 7.3 times more Vitamin C than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Cauliflower with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Boiled Celery with Salt have insufficient amounts of Vitamin B3
• 1 pound of Boiled Cauliflower with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Cauliflower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Celery with Salt has 2.6 times more Calcium, 2 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 2 times more Potassium and 1.4 times more Sodium than Boiled Cauliflower with Salt.
• While 1 lb of Boiled and Drained Cauliflower with Salt contains 1.3 times more Phosphorus than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Cauliflower with Salt contain similar levels of Manganese and Water per one pound.
• 1 pound of Boiled Cauliflower with Salt lack sufficient amounts of Calcium and Copper
• Both Boiled and Drained Celery 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 Celery with Salt has 1.3 times more Sugars than Boiled Cauliflower with Salt.
• While 1 lb of Boiled and Drained Cauliflower with Salt contains 1.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Celery with Salt.
• Both Boiled Celery with Salt and Boiled Cauliflower with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Celery with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Celery with Salt as well as Boiled and Drained Cauliflower with Salt provide inadequate amounts of Energy and Omega 6 in one pound.