Comparing Nutrients in 1 pound Boiled Celery VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Celery	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	14% 18g	19.3% 25g	130g per day for Men 19-50 years
Sugars	15% 10.8g	15.5% 11.2g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	13% 118μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	39% 0.51mg	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	37.4% 150μg	10.2% 41μg	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	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	143% 171μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	19% 191mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	52.4% 0.47mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	88.7% 2.04mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	10.7% 1.18mg	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 VS Canned Carrots with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Celery vs Canned Carrots with Salt:

• 1 pound of Boiled Celery has 2.3 times more Vitamin B2, 2.3 times more Vitamin B5, 3.7 times more Vitamin B9, 2.3 times more Vitamin C and 3.9 times more Vitamin K than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 21.5 times more Vitamin A, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.1 times more Vitamin E than Boiled and Drained Celery.
• Both Boiled and Drained Celery as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Celery has 1.7 times more Calcium, 1.5 times more Magnesium and 1.6 times more Potassium than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2.9 times more Copper, 1.5 times more Iron, 4.2 times more Manganese, 2.7 times more Sodium and 1.9 times more Zinc than Boiled and Drained Celery.
• Both Boiled Celery and Canned Carrots with Salt contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Boiled Celery lack sufficient amounts of Zinc
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Celery as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Drained Canned Carrots with Salt contains 1.4 times more Carbohydrate than Boiled and Drained Celery.
• Both Boiled Celery and Canned Carrots with Salt offer comparable quantities of Sugars and Fiber per one pound.
• Both Boiled and Drained Celery as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.