Comparing Nutrients in 1 pound Valencia Oranges VS Boiled Celeriac with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Celeriac with Salt	13%	6%	81%

Macro Nutrients

	Valencia Oranges	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	NA	38g per day for Men 19-50 years
Protein	8.42% 4.7g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	35.2% 0.46mg	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	44.2% 177μg	3.4% 13.6μg	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	244% 220mg	18% 16.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	21.7% 0.2mg	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	5.1% 0.41mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	19% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	90% 1347mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Celeriac with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Boiled Celeriac with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Boiled Celeriac with Salt:

• 1 pound of Valencia Oranges has 3.2 times more Vitamin B1, 1.2 times more Vitamin B5, 13 times more Vitamin B9 and 13.5 times more Vitamin C than Boiled Celeriac with Salt.
• While 1 lb of Boiled and Drained Celeriac with Salt contains 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Celeriac with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Boiled Celeriac with Salt have insufficient amounts of Vitamin B9
• Both Raw Valencia Oranges as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Boiled Celeriac with Salt:

• 1 pound of Valencia Oranges has 1.5 times more Calcium than Boiled Celeriac with Salt.
• While 1 lb of Boiled and Drained Celeriac with Salt contains 4.8 times more Iron, 4.2 times more Manganese, 3.9 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Celeriac with Salt contain similar levels of Copper, Magnesium, Potassium and Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Boiled and Drained Celeriac with Salt lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 2 times more Carbohydrate than Boiled Celeriac with Salt.
• Both Raw Valencia Oranges as well as Boiled and Drained Celeriac with Salt provide inadequate amounts of Energy and Protein in one pound.