Comparing Nutrients in 1 pound Boiled Celery VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Celery	Florida Oranges	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.35% 0.11g	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	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	15% 10.8g	57% 41.5g	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	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	28.6% 11g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Florida Oranges	Recommended Dietary Allowance
Vitamin A	13% 118μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	19% 191mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	19.7% 0.18mg	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	4.73% 0.11mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.12% 2.27μg	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	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.5% 427g	10.7% 395g	3700g per day for Men 19-50 years

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

• Boiled and Drained Celery has 2.4 times more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9, 1.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.3 times more Vitamin B1 and 7.4 times more Vitamin C than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Raw Florida Oranges have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Celery as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Celery has 4.7 times more Iron, 4.4 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium, 2 times more Selenium, more Sodium and 1.8 times more Zinc than Raw Florida Oranges.
• Both Boiled and Drained Celery and Raw Florida Oranges have similar amounts of Calcium, Copper, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Florida Oranges contain 2.6 times more Energy, 2.9 times more Carbohydrate, 3.9 times more Sugars and 1.5 times more Fiber than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Raw Florida Oranges have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Celery as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.