Comparing Nutrients in 1 pound Boiled Celery VS Celery

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Celery	17%	9%	74%

Macro Nutrients

	Boiled Celery	Celery	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.6% 0.19g	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	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	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	15% 10.8g	8.4% 6.08g	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	2.3% 1.68g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0.36g	g per day for Men 19-50 years
Fiber	19% 7.26g	19% 7.26g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Celery	Recommended Dietary Allowance
Vitamin A	13% 118μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	26% 0.34mg	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	41% 163μg	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	15.6% 14mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	143% 171μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Celery	Recommended Dietary Allowance
Calcium	19% 191mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	20.3% 0.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	34.7% 1179mg	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	24% 363mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Celery VS Celery per 1 lb

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

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

• 1 pound of Boiled Celery has 1.2 times more Vitamin B2, 1.3 times more Vitamin B5, 2 times more Vitamin C, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Celery.
• Both Boiled Celery and Celery provide similar amounts of Vitamin A, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Celery have insufficient amounts of Vitamin E
• Both Boiled and Drained Celery as well as Raw Celery have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Celery vs Celery:

• 1 pound of Boiled Celery has 2.1 times more Iron than Celery.
• Both Boiled Celery and Celery contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per one pound.
• Both Boiled and Drained Celery as well as Raw Celery lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Celery has 1.3 times more Carbohydrate and 1.8 times more Sugars than Celery.
• Both Boiled Celery and Celery offer comparable quantities of Fiber per one pound.
• Both Boiled and Drained Celery as well as Raw Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.