Comparing Nutrients in 300 calories Blanched Almonds VS Celery

Weight per 300 calories

• Blanched Almonds: 50.8g
• Celery: 2143g

Blanched Almonds have 42.1 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 - Blanched Almonds or Celery?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Celery	17%	9%	74%

Macro Nutrients

	Blanched Almonds	Celery	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	7.3% 9.5g	49% 63.6g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 0g	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	% 0.015g	% 8.57g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 1.7g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	90% 34.3g	38g per day for Men 19-50 years
Protein	19.4% 11g	26.4% 14.8g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	8.1% 0.097mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	105% 5.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	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	6.23% 25μg	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	80.5% 12mg	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

	Blanched Almonds	Celery	Recommended Dietary Allowance
Calcium	12% 120mg	85.7% 857mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	21% 1.67mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	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	35% 245mg	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	164% 5571mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	114% 1714mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	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 Blanched Almonds vs Celery:

• Blanched Almonds have 2.1 times more Vitamin E than Raw Celery.
• While Raw Celery contains more Vitamin A, 4.6 times more Vitamin B1, 3.4 times more Vitamin B2, 3.9 times more Vitamin B3, 33 times more Vitamin B5, 27.1 times more Vitamin B6, 31 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Celery:

• Raw Celery contains 7.1 times more Calcium, 1.4 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 16.6 times more Potassium, 5.3 times more Selenium, 177.4 times more Sodium, 1.8 times more Zinc and 891.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 7.3 times more Fat, 2.2 times more Saturated Fat and 3.7 times more Omega 6 than Raw Celery.
• While Raw Celery contains 6.7 times more Carbohydrate, 12.2 times more Sugars, more Fructose, 6.8 times more Fiber and 1.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Raw Celery have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Raw Celery have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.