Comparing Nutrients in 1 pound Oranges with Peel VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Oranges with Peel	Boiled Celery	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	19% 7.26g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Celery	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	30% 0.39mg	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	34% 136μg	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	358% 322mg	30.7% 27.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	143% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Celery	Recommended Dietary Allowance
Calcium	31.8% 318mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	21% 0.48mg	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	14.3% 100mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10% 373g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Celery per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Boiled Celery:

• 1 pound of Oranges with Peel has 4.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 11.6 times more Vitamin C than Boiled Celery.
• While 1 lb of Boiled and Drained Celery contains 2 times more Vitamin A and 1.4 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Celery provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• 1 pound of Boiled Celery have insufficient amounts of Vitamin B1
• Both Raw Oranges with Peel as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Boiled Celery:

• 1 pound of Oranges with Peel has 1.7 times more Calcium, 1.6 times more Copper and 1.9 times more Iron than Boiled Celery.
• While 1 lb of Boiled and Drained Celery contains 1.4 times more Potassium and 45.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Celery contain similar levels of Magnesium, Phosphorus and Water per one pound.
• Both Raw Oranges with Peel as well as Boiled and Drained Celery lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 3.5 times more Energy, 3.9 times more Carbohydrate, 2.8 times more Fiber and 1.6 times more Protein than Boiled Celery.
• 1 pound of Boiled Celery provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Boiled and Drained Celery provide inadequate amounts of Omega 3 and Omega 6 in one pound.