Comparing Nutrients in 1 pound Boiled Celery VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Boiled Celery	Valencia Oranges	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	41.5% 54g	130g per day for Men 19-50 years
Sugars	15% 10.8g	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	13% 118μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	143% 171μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Valencia Oranges	Recommended Dietary Allowance
Calcium	19% 191mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	18.6% 0.17mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	4.54% 0.1mg	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	11% 77mg	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	NA	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.5% 427g	10.6% 392g	3700g per day for Men 19-50 years

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

• Boiled and Drained Celery has 2.2 times more Vitamin A, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.8 times more Vitamin B1 and 8 times more Vitamin C than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled and Drained Celery as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Celery vs Valencia Oranges:

• Boiled and Drained Celery has 4.7 times more Iron, 4.6 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, more Sodium and 2.3 times more Zinc than Raw Valencia Oranges.
• Both Boiled and Drained Celery and Raw Valencia Oranges have similar amounts of Calcium, Copper, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges contain 2.7 times more Energy, more Omega 3, 3 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Boiled and Drained Celery.
• Both Boiled and Drained Celery as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.