Comparing Nutrients in 300 calories Dried Beechnuts VS Celery

Weight per 300 calories

• Dried Beechnuts: 52g
• Celery: 2143g

Dried Beechnuts have 41.1 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.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Celery?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Celery	17%	9%	74%

Macro Nutrients

	Dried Beechnuts	Celery	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	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	13.4% 17.4g	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	NA	90% 34.3g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	26.4% 14.8g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	13% 0.16mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	105% 5.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	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	14.7% 59μg	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	8.97% 8.07mg	74% 66.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Beechnuts	Celery	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	85.7% 857mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	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	16% 1.3mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	0% 0mg	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	164% 5571mg	3400mg per day for Men 19-50 years
Selenium	NA	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	114% 1714mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	25.3% 2.8mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	55.3% 2045g	3700g per day for Men 19-50 years

Dried Beechnuts VS Celery Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Celery?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Celery:

• 300 kcal of Raw Celery contain more Vitamin A, 2.8 times more Vitamin B1, 6.3 times more Vitamin B2, 15 times more Vitamin B3, 10.9 times more Vitamin B5, 4.5 times more Vitamin B6, 13.1 times more Vitamin B9 and 8.2 times more Vitamin C than Dried Beechnuts.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Beechnuts as well as Raw Celery have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Celery:

• 300 kcal of Raw Celery contain 1645.7 times more Calcium, 2.1 times more Copper, 3.3 times more Iron, more Magnesium, 3.2 times more Manganese, more Phosphorus, 10.5 times more Potassium, 86.6 times more Sodium, 14.9 times more Zinc and 594.9 times more Water than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 7.1 times more Fat, 3.3 times more Saturated Fat, more Omega 3 and 5.7 times more Omega 6 than Celery.
• While 300 kcal of Raw Celery contain 3.6 times more Carbohydrate and 4.6 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Celery offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Celery provide inadequate amounts of Omega 3