Comparing Nutrients in 300 calories Canned Carrots VS Boiled Celery with Salt

Weight per 300 calories

• Canned Carrots: 1200g
• Boiled Celery with Salt: 1667g

Canned Carrots have 1.4 times more energy per 100g than Boiled Celery with Salt. It has very low energy density when compared to other foods. Boiled and Drained Celery with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots or Boiled Celery with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Boiled Celery with Salt	16%	7%	77%

Macro Nutrients

	Canned Carrots	Boiled Celery with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	7.35% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	41% 29.8g	54.5% 39.5g	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	15% 11g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 2.33g	g per day for Men 19-50 years
Fiber	47.4% 18g	70% 26.7g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Boiled Celery with Salt	Recommended Dietary Allowance
Vitamin A	744% 6696μg	48% 433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	60.3% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	33.2% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	110% 1.43mg	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	27% 108μg	92% 367μg	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	36% 32.4mg	113% 102mg	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	59.2% 8.9mg	39% 5.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	525% 630μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Boiled Celery with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	66.7% 0.6mg	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	96% 7.68mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	77% 1.77mg	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	41% 288mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	139% 4733mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	363% 5450mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	30% 1115g	42.4% 1569g	3700g per day for Men 19-50 years

Canned Carrots VS Boiled Celery With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots or Boiled Celery with Salt?

Lets compare vitamin content per 300 calories of Canned Carrots vs Boiled Celery with Salt:

• 300 calories of Canned Carrots have 15.5 times more Vitamin A, 1.2 times more Vitamin B3 and 1.5 times more Vitamin E than Boiled Celery with Salt.
• While 300 kcal of Boiled and Drained Celery with Salt contain 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B5, 3.4 times more Vitamin B9, 3.1 times more Vitamin C and 5.4 times more Vitamin K than Canned Carrots Solids.
• Both Canned Carrots and Boiled Celery with Salt provide similar amounts of Vitamin B6 per 300 calories.
• Both Canned Carrots Solids as well as Boiled and Drained Celery with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots vs Boiled Celery with Salt:

• 300 calories of Canned Carrots have 2.1 times more Copper, 3.1 times more Manganese and 1.3 times more Zinc than Boiled Celery with Salt.
• While 300 kcal of Boiled and Drained Celery with Salt contain 2.3 times more Calcium, 2.1 times more Magnesium, 1.4 times more Phosphorus, 2.2 times more Potassium, 3.5 times more Selenium, 10.8 times more Sodium and 1.4 times more Water than Canned Carrots Solids.
• Both Canned Carrots and Boiled Celery with Salt contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Celery with Salt contain 1.3 times more Omega 6, 1.3 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Canned Carrots Solids.
• Both Canned Carrots and Boiled Celery with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Carrots provide inadequate amounts of Omega 6