Comparing Nutrients in 1 pound Almonds VS Celery

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Celery	17%	9%	74%

Macro Nutrients

	Almonds	Celery	Recommended Dietary Allowance
Energy	91% 2626kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.6% 0.19g	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	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	8.4% 6.08g	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	2.3% 1.68g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 18g	% 0.36g	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	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	26% 0.34mg	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	41% 163μg	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	15.6% 14mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Celery	Recommended Dietary Allowance
Calcium	122% 1220mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	20.3% 0.47mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	0% 0μg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.7% 433g	3700g per day for Men 19-50 years

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

• Almonds have 9.8 times more Vitamin B1, 20 times more Vitamin B2, 11.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9 and 94.9 times more Vitamin E than Raw Celery.
• While Raw Celery contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Celery:

• Almonds have 6.7 times more Calcium, 29.5 times more Copper, 18.6 times more Iron, 24.5 times more Magnesium, 21.2 times more Manganese, more Molybdenum, 20 times more Phosphorus, 2.8 times more Potassium, 10.3 times more Selenium and 24 times more Zinc than Raw Celery.
• While Raw Celery contains 80 times more Sodium and 21.6 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 41.4 times more Energy, 293.7 times more Fat, 90.5 times more Saturated Fat, 156 times more Omega 6, 7.3 times more Carbohydrate, 3.2 times more Sugars, 7.8 times more Fiber and 30.7 times more Protein than Raw Celery.
• Both Almonds as well as Raw Celery have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.