Comparing Nutrients in 300 calories Oranges with Peel VS Celery

Weight per 300 calories

• Oranges with Peel: 476g
• Celery: 2143g

Oranges with Peel have 4.5 times more energy per 100g than Celery. It has low energy density when compared to other foods. Raw Celery having very low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Celery?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Celery	17%	9%	74%

Macro Nutrients

	Oranges with Peel	Celery	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	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	56.4% 21.4g	90% 34.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	26.4% 14.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Celery	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	52.4% 471μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	105% 5.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	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

	Oranges with Peel	Celery	Recommended Dietary Allowance
Calcium	33.3% 333mg	85.7% 857mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	164% 5571mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	114% 1714mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	25.3% 2.8mg	11mg per day for Men 19-50 years
Water	10.6% 392g	55.3% 2045g	3700g per day for Men 19-50 years

Oranges With Peel VS Celery Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Celery?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Celery:

• 300 calories of Oranges with Peel have 5.1 times more Vitamin C than Celery.
• While 300 kcal of Raw Celery contain 7.6 times more Vitamin A, 5.1 times more Vitamin B2, 2.9 times more Vitamin B3, 3.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 5.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Celery provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw Oranges with Peel as well as Raw Celery have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Celery:

• 300 kcal of Raw Celery contain 2.6 times more Calcium, 2.8 times more Copper, 3.5 times more Magnesium, 4.9 times more Phosphorus, 6 times more Potassium, 2.6 times more Selenium, 180 times more Sodium, 5.3 times more Zinc and 5.2 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Celery contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Celery contain 8.1 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Celery offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Raw Celery provide inadequate amounts of Omega 3 in 300 calories.