Comparing Nutrients in 1 pound Boiled Celery VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Celery	Carrots	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	15% 10.8g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 16.3g	g per day for Men 19-50 years
Fiber	19% 7.26g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Carrots	Recommended Dietary Allowance
Vitamin A	13% 118μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.4% 150μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	143% 171μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Carrots	Recommended Dietary Allowance
Calcium	19% 191mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11% 400g	3700g per day for Men 19-50 years

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

• Boiled and Drained Celery has 1.2 times more Vitamin B2, 1.7 times more Vitamin B9 and 2.9 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 32.1 times more Vitamin A, 2.9 times more Vitamin B1, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.9 times more Vitamin E than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Raw Carrots have similar amounts of Vitamin B5 and Vitamin C per 1 lb.
• Both Boiled and Drained Celery as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Celery vs Carrots:

• Boiled and Drained Celery has 1.3 times more Calcium, 1.4 times more Iron, 10 times more Selenium and 1.3 times more Sodium than Raw Carrots.
• While Raw Carrots contain 1.3 times more Copper, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Zinc than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Raw Carrots have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots contain 2.3 times more Energy, 2.4 times more Carbohydrate, 2 times more Sugars and 1.8 times more Fiber than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Raw Carrots have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Celery as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.