Comparing Nutrients in 300 calories Boiled Celery VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Boiled Celery: 1667g
• Cooked Ripe Red Tomatoes: 1667g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Celery or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Celery	16%	7%	77%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Celery	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7.35% 1.25g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	51.4% 67g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	57.2% 41.5g	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	15% 11g	30% 22g	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	% 12g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 0g	g per day for Men 19-50 years
Fiber	70% 26.7g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	24.7% 14g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Celery	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	48% 433μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.7% 1.17mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	101% 1.3mg	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	138% 550μg	54% 217μg	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	113% 102mg	422% 380mg	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	39% 5.83mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	525% 630μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Celery	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	70% 700mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	139% 1.25mg	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	87.5% 7mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	76% 1.75mg	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	59.5% 417mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	139% 4733mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	101% 1517mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	42.4% 1569g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Celery vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Celery has 3.2 times more Vitamin B2, 2.5 times more Vitamin B5, 2.5 times more Vitamin B9 and 13.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, 3.7 times more Vitamin C and 1.6 times more Vitamin E than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Celery as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Celery vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Celery has 3.8 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium, 2 times more Selenium and 8.3 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Copper and 1.6 times more Iron than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Cooked Ripe Red Tomatoes have similar amounts of Manganese, Phosphorus, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Celery has 1.8 times more Omega 6 and 2.3 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Fructose than Boiled and Drained Celery.
• Both Boiled and Drained Celery and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Boiled and Drained Celery as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.