Comparing Nutrients in 1 pound Celery VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Broccoli	27%	8%	65%

Macro Nutrients

	Celery	Broccoli	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	23% 30g	130g per day for Men 19-50 years
Sugars	8.4% 6.08g	10.6% 7.7g	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	2.3% 1.68g	4.25% 3.1g	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	% 1.8g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.45g	g per day for Men 19-50 years
Fiber	19% 7.26g	31% 11.8g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Celery	Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	61% 0.79mg	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	41% 163μg	71.4% 286μg	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	15.6% 14mg	450% 405mg	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	8.16% 1.22mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	11.3% 0.91mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	41.4% 0.95mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.7% 433g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 1.4 times more Vitamin A, 3.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6, 1.8 times more Vitamin B9, 28.8 times more Vitamin C, 2.9 times more Vitamin E and 3.5 times more Vitamin K than Raw Celery.
• Both Raw Celery as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Celery vs Broccoli:

• Raw Celery has 2.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 6.3 times more Selenium and 3.2 times more Zinc than Raw Celery.
• Both Raw Celery and Raw Broccoli have similar amounts of Calcium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli contains 2.4 times more Energy, more Omega 3, 2.2 times more Carbohydrate, 1.3 times more Sugars, 1.6 times more Fiber and 4.1 times more Protein than Raw Celery.
• Both Raw Celery as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.