Comparing Nutrients in 300 calories Boiled Celeriac VS Celery

Weight per 300 calories

• Boiled Celeriac: 1111g
• Celery: 2143g

Boiled Celeriac has 1.9 times more energy per 100g than Celery. It has very low energy density when compared to other foods. Raw Celery having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Celeriac	13%	6%	81%
Celery	17%	9%	74%

Macro Nutrients

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	NA	2.8% 0.9g	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	9.96% 1.7g	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	49% 63.6g	130g per day for Men 19-50 years
Sugars	NA	39.6% 28.7g	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	11% 7.93g	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	% 8.57g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	35% 13.3g	90% 34.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	26.4% 14.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	52.4% 471μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	105% 5.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.3% 1.12mg	122% 1.6mg	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	193% 771μg	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	74% 66.4mg	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	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	523% 628μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celeriac	Celery	Recommended Dietary Allowance
Calcium	29% 289mg	85.7% 857mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.14% 85.7μg	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	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	96% 2.2mg	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	105% 733mg	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	56.5% 1922mg	164% 5571mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.44μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	45% 678mg	114% 1714mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	25.3% 2.8mg	11mg per day for Men 19-50 years
Water	27.7% 1026g	55.3% 2045g	3700g per day for Men 19-50 years

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

• Raw Celery contains more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 23.1 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Celeriac vs Celery:

• Boiled and Drained Celeriac has 1.4 times more Phosphorus than Raw Celery.
• While Raw Celery contains 3 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium, 2.1 times more Manganese, 2.9 times more Potassium, 1.9 times more Selenium, 2.5 times more Sodium, 1.3 times more Zinc and 2 times more Water than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Raw Celery have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Celery contains 1.7 times more Fat, 2.6 times more Fiber and 1.4 times more Protein than Boiled and Drained Celeriac.
• Both Boiled and Drained Celeriac and Raw Celery have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Celeriac as well as Raw Celery have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.