Comparing Nutrients in 1 pound Celery VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Celery	Valencia Oranges	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	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	2.1% 0.36g	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	10.4% 13.5g	41.5% 54g	130g per day for Men 19-50 years
Sugars	8.4% 6.08g	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	2.3% 1.68g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	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	5.6% 3.13g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Celery	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	11% 100μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 163μg	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	15.6% 14mg	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	8.16% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Valencia Oranges	Recommended Dietary Allowance
Calcium	18% 181mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	18.6% 0.17mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	24% 363mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.7% 433g	10.6% 392g	3700g per day for Men 19-50 years

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

• Raw Celery has 1.8 times more Vitamin A and 1.4 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.1 times more Vitamin B1 and 15.6 times more Vitamin C than Raw Celery.
• Both Raw Celery and Raw Valencia Oranges have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw 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 Celery vs Valencia Oranges:

• Raw Celery has 2.2 times more Iron, 4.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, more Sodium and 2.2 times more Zinc than Raw Valencia Oranges.
• Both Raw 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 3.5 times more Energy, more Omega 3, 4 times more Carbohydrate, 1.6 times more Fiber and 1.5 times more Protein than Raw Celery.
• Both Raw Celery as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.