Comparing Nutrients in 1 pound Oranges with Peel VS Celery

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Celery	17%	9%	74%

Macro Nutrients

	Oranges with Peel	Celery	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.6% 0.19g	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	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	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	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Celery	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	26% 0.34mg	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	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	358% 322mg	15.6% 14mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Celery	Recommended Dietary Allowance
Calcium	31.8% 318mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	20.3% 0.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	14.3% 100mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10% 373g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Celery per 1 lb

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

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

• 1 pound of Oranges with Peel has 4.8 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 22.9 times more Vitamin C than Celery.
• While 1 lb of Raw Celery contains 1.7 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Celery provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• 1 pound of Celery have insufficient amounts of Vitamin B1
• Both Raw Oranges with Peel as well as Raw Celery have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 1.8 times more Calcium, 1.6 times more Copper, 4 times more Iron and 1.3 times more Magnesium than Celery.
• While 1 lb of Raw Celery contains 1.3 times more Potassium and 40 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Celery contain similar levels of Phosphorus and Water per one pound.
• Both Raw Oranges with Peel as well as Raw 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 4.5 times more Energy, 5.2 times more Carbohydrate, 2.8 times more Fiber and 1.9 times more Protein than Celery.
• 1 pound of Celery provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Raw Celery provide inadequate amounts of Omega 3 and Omega 6 in one pound.