Comparing Nutrients in 300 calories Boiled Celeriac VS Boiled Celery

Weight per 300 calories

• Boiled Celeriac: 1111g
• Boiled Celery: 1667g

Boiled Celeriac has 1.5 times more energy per 100g than Boiled Celery. It has very low energy density when compared to other foods. Boiled and Drained Celery having very low energy density.

Which food has more nutrients per 300 calories - Boiled Celeriac or Boiled Celery?

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Boiled Celeriac	Boiled Celery	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	NA	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	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	50.4% 65.6g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	NA	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	35% 13.3g	70% 26.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	48% 433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.3% 1.12mg	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	8.33% 33.3μg	138% 550μg	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	44.4% 40mg	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	NA	39% 5.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	525% 630μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Boiled Celery	Recommended Dietary Allowance
Calcium	29% 289mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	59.7% 4.78mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	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	105% 733mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	56.5% 1922mg	139% 4733mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.44μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	45% 678mg	101% 1517mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	27.7% 1026g	42.4% 1569g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Celeriac vs Boiled Celery:

• Boiled and Drained Celery contains more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 16.5 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Celeriac vs Boiled Celery:

• Boiled and Drained Celeriac has 1.8 times more Phosphorus than Boiled and Drained Celery.
• While Boiled and Drained Celery contains 2.4 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 2.5 times more Potassium, 3.8 times more Selenium, 2.2 times more Sodium and 1.5 times more Water than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Boiled and Drained Celery have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Celery contains 2 times more Fiber and 1.3 times more Protein than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Boiled and Drained Celery have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Celeriac as well as Boiled and Drained Celery have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.