Comparing Nutrients in 1 pound Celery VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Celery	17%	9%	74%
Tomatoes	17%	9%	74%

Macro Nutrients

	Celery	Tomatoes	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.13% 0.36g	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	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	8.4% 6.08g	16.5% 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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.26g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Celery	Tomatoes	Recommended Dietary Allowance
Vitamin A	11% 100μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 163μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery	Tomatoes	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	0.26% 10.4μg	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	15.3% 1.22mg	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	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.7% 433g	11.6% 429g	3700g per day for Men 19-50 years

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

• Raw Celery has 3 times more Vitamin B2, 2.8 times more Vitamin B5, 2.4 times more Vitamin B9 and 3.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Vitamin A, 1.8 times more Vitamin B1, 1.9 times more Vitamin B3, 4.4 times more Vitamin C and 2 times more Vitamin E than Raw Celery.
• Both Raw Celery and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Celery as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Celery vs Tomatoes:

• Raw Celery has 4 times more Calcium and 16 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Copper, 1.4 times more Iron and 1.3 times more Zinc than Raw Celery.
• Both Raw Celery and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Water per 1 lb.
• Both Raw Celery as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Celery has 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 2 times more Sugars, 3.7 times more Fructose and 1.3 times more Protein than Raw Celery.
• Both Raw Celery as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.