Comparing Nutrients in 1 pound Boiled Celery VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Celery	Almonds	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	75% 98g	130g per day for Men 19-50 years
Sugars	15% 10.8g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 18g	g per day for Men 19-50 years
Fiber	19% 7.26g	149% 56.7g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Almonds	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.4% 150μg	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	0% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	143% 171μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Almonds	Recommended Dietary Allowance
Calcium	19% 191mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	129% 14mg	11mg per day for Men 19-50 years
Water	11.5% 427g	0.54% 20g	3700g per day for Men 19-50 years

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

• Boiled and Drained Celery has more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 8.9 times more Vitamin B1, 16.3 times more Vitamin B2, 9.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 73.2 times more Vitamin E than Boiled and Drained Celery.
• Both Boiled and Drained Celery as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Celery vs Almonds:

• Boiled and Drained Celery has 91 times more Sodium and 21.3 times more Water than Almonds.
• While Almonds contain 6.4 times more Calcium, 28.6 times more Copper, 8.8 times more Iron, 22.5 times more Magnesium, 20.6 times more Manganese, 19.2 times more Phosphorus, 2.6 times more Potassium, 4.1 times more Selenium and 22.3 times more Zinc than Boiled and Drained Celery.

Comparison of macro-nutrients per 1 pound:

• Almonds contain 32.2 times more Energy, 312.1 times more Fat, 95.1 times more Saturated Fat, 164.3 times more Omega 6, 5.4 times more Carbohydrate, 1.8 times more Sugars, 7.8 times more Fiber and 25.5 times more Protein than Boiled and Drained Celery.
• Both Boiled and Drained Celery as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.