Comparing Nutrients in 1 pound Celery VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Celery	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	7.7% 1.3g	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	27% 35g	130g per day for Men 19-50 years
Sugars	8.4% 6.08g	25.5% 18.5g	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	2.3% 1.68g	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 15.6g	g per day for Men 19-50 years
Fiber	19% 7.26g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Celery	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	11% 100μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	18% 181mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	41.3% 0.37mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	33% 0.76mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.7% 433g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Celery VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Celery versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Celery vs Cooked Frozen Carrots:

• 1 pound of Celery has 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 3.3 times more Vitamin B9, 1.3 times more Vitamin C and 2.2 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 38.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 3.7 times more Vitamin E than Raw Celery.
• Both Celery and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Celery have insufficient amounts of Vitamin B1 and Vitamin E
• Both Raw Celery as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Celery vs Cooked Frozen Carrots:

• 1 pound of Celery has 1.4 times more Potassium and 1.4 times more Sodium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.3 times more Copper, 2.7 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 2.7 times more Zinc than Raw Celery.
• Both Celery and Cooked Frozen Carrots contain similar levels of Calcium, Magnesium and Water per one pound.
• 1 pound of Celery lack sufficient amounts of Zinc
• Both Raw Celery as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Frozen Carrots contains more Omega 3, 2.6 times more Carbohydrate, 3 times more Sugars and 2.1 times more Fiber than Raw Celery.
• 1 pound of Celery provide inadequate amounts of Omega 3
• Both Raw Celery as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein in one pound.