Comparing Nutrients in 300 calories Almonds VS Celery

Weight per 300 calories

• Almonds: 51.8g
• Celery: 2143g

Almonds have 41.4 times more energy per 100g than Celery. It has very high energy density when compared to other foods. Raw Celery having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Celery	17%	9%	74%

Macro Nutrients

	Almonds	Celery	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	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	8.6% 11g	49% 63.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	% 8.57g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 1.7g	g per day for Men 19-50 years
Fiber	17% 6.48g	90% 34.3g	38g per day for Men 19-50 years
Protein	19.6% 11g	26.4% 14.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	8.85% 0.11mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	105% 5.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	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	0% 0mg	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	88.5% 13.3mg	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	523% 628μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Celery	Recommended Dietary Allowance
Calcium	14% 139mg	85.7% 857mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	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	24% 1.92mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	96% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	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	35.6% 249mg	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	164% 5571mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	114% 1714mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	25.3% 2.8mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	55.3% 2045g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Celery:

• Almonds have 2.3 times more Vitamin E than Raw Celery.
• While Raw Celery contains more Vitamin A, 4.2 times more Vitamin B1, 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 21.6 times more Vitamin B5, 22.3 times more Vitamin B6, 33.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Celery:

• Almonds have more Molybdenum than Raw Celery.
• While Raw Celery contains 6.1 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 14.7 times more Potassium, 4 times more Selenium, 3308.6 times more Sodium, 1.7 times more Zinc and 894.9 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 7.1 times more Fat, 2.2 times more Saturated Fat and 3.8 times more Omega 6 than Raw Celery.
• While Raw Celery contains 5.7 times more Carbohydrate, 12.7 times more Sugars, 139.1 times more Fructose, 5.3 times more Fiber and 1.3 times more Protein than Almonds.
• Both Almonds and Raw Celery have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Raw Celery have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.