Comparing Nutrients in 1 pound Celery VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Celery	Sunflower Seeds	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	615% 105g	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	69.8% 91g	130g per day for Men 19-50 years
Sugars	8.4% 6.08g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	19% 7.26g	103% 39g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Celery	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 181mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	11.7% 433g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Celery vs Sunflower Seeds:

• Raw Celery has 7.3 times more Vitamin A, 2.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 70.5 times more Vitamin B1, 6.2 times more Vitamin B2, 26 times more Vitamin B3, 4.6 times more Vitamin B5, 18.2 times more Vitamin B6, 6.3 times more Vitamin B9 and 130.3 times more Vitamin E than Raw Celery.
• Both Raw Celery as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Celery vs Sunflower Seeds:

• Raw Celery has 8.9 times more Sodium and 20.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 51.4 times more Copper, 26.3 times more Iron, 29.5 times more Magnesium, 18.9 times more Manganese, 27.5 times more Phosphorus, 2.5 times more Potassium, 132.5 times more Selenium and 38.5 times more Zinc than Raw Celery.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels contain 41.7 times more Energy, 302.7 times more Fat, 106.1 times more Saturated Fat, more Omega 3, 291.8 times more Omega 6, 6.7 times more Carbohydrate, 2 times more Sugars, 5.4 times more Fiber and 30.1 times more Protein than Raw Celery.
• Both Raw Celery as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.