Comparing Nutrients in 300 calories Celeriac VS Boiled Celeriac

Weight per 300 calories

• Celeriac: 714g
• Boiled Celeriac: 1111g

Celeriac has 1.6 times more energy per 100g than Boiled Celeriac. It has low energy density when compared to other foods. Boiled and Drained Celeriac having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Celeriac	13%	6%	81%
Boiled Celeriac	13%	6%	81%

Macro Nutrients

	Celeriac	Boiled Celeriac	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	50.4% 65.6g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34% 13g	35% 13.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Celeriac	Boiled Celeriac	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	29.7% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	86.3% 1.12mg	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	14.3% 57μg	8.33% 33.3μg	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	63.5% 57mg	44.4% 40mg	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	17% 2.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Boiled Celeriac	Recommended Dietary Allowance
Calcium	30.7% 307mg	29% 289mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	53% 0.48mg	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	62.5% 5mg	59.7% 4.78mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	46.4% 1.07mg	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	117% 821mg	105% 733mg	700mg per day for Men 19-50 years
Potassium	63% 2143mg	56.5% 1922mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	8.1% 4.44μg	55μg per day for Men 19-50 years
Sodium	47.6% 714mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	17% 629g	27.7% 1026g	3700g per day for Men 19-50 years

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

• Raw Celeriac has 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Celeriac.
• Both Raw Celeriac and Boiled and Drained Celeriac have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Celeriac as well as Boiled and Drained Celeriac have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Celeriac vs Boiled Celeriac:

• Boiled and Drained Celeriac contains 1.6 times more Water than Raw Celeriac.
• Both Raw Celeriac and Boiled and Drained Celeriac have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Celeriac and Boiled and Drained Celeriac have similar amounts of macro-nutrients per 300 kcal
• Both Raw Celeriac and Boiled and Drained Celeriac have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Celeriac as well as Boiled and Drained Celeriac have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.