Comparing Nutrients in 1 pound Almonds VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Almonds	Boiled Celery	Recommended Dietary Allowance
Energy	91% 2626kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	14% 18g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	15% 10.8g	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	0.69% 0.5g	4.13% 3g	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	% 0.77g	% 3.22g	g per day for Men 19-50 years
Sucrose	% 18g	% 0.64g	g per day for Men 19-50 years
Fiber	149% 56.7g	19% 7.26g	38g per day for Men 19-50 years
Protein	171% 96g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	37.4% 150μg	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	0% 0mg	30.7% 27.7mg	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	775% 116mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	143% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Celery	Recommended Dietary Allowance
Calcium	122% 1220mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	210% 17mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	21% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.5% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Boiled Celery:

• Almonds have 8.9 times more Vitamin B1, 16.3 times more Vitamin B2, 9.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 73.2 times more Vitamin E than Boiled and Drained Celery.
• While Boiled and Drained Celery contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Boiled Celery:

• Almonds have 6.4 times more Calcium, 28.6 times more Copper, 8.8 times more Iron, 22.5 times more Magnesium, 20.6 times more Manganese, 19.2 times more Phosphorus, 2.6 times more Potassium, 4.1 times more Selenium and 22.3 times more Zinc than Boiled and Drained Celery.
• While Boiled and Drained Celery contains 91 times more Sodium and 21.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 32.2 times more Energy, 312.1 times more Fat, 95.1 times more Saturated Fat, 164.3 times more Omega 6, 5.4 times more Carbohydrate, 1.8 times more Sugars, 7.8 times more Fiber and 25.5 times more Protein than Boiled and Drained Celery.
• Both Almonds as well as Boiled and Drained Celery have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.