Comparing Nutrients in 1 pound Boiled Celery VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Celery	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.21% 0.068g	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	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	15% 10.8g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.26g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	13% 118μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	143% 171μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	19% 191mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	29% 989mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Celery vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Celery has 3.2 times more Vitamin B2, 2.5 times more Vitamin B5, 2.5 times more Vitamin B9 and 13.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, 3.7 times more Vitamin C and 1.6 times more Vitamin E than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B6 per 1 lb.
• Both Boiled and Drained Celery as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Celery vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Celery has 3.8 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium, 2 times more Selenium and 8.3 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Copper and 1.6 times more Iron than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Cooked Ripe Red Tomatoes have similar amounts of Manganese, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Celery has 2.3 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Fructose than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate, Sugars and Protein per 1 lb.
• Both Boiled and Drained Celery as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.