Comparing Nutrients in 500 calories Carrots VS Celeriac

Weight per 500 calories

• Carrots: 1220g
• Celeriac: 1191g

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

Which food has more nutrients per 500 calories - Carrots or Celeriac?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Celeriac	13%	6%	81%

Macro Nutrients

	Carrots	Celeriac	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	84.2% 110g	130g per day for Men 19-50 years
Sugars	79.7% 58g	26.3% 19g	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	9.25% 6.7g	NA	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Carrots	Celeriac	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	24% 95μg	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	80% 72mg	106% 95mg	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	53.7% 8.05mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	407% 488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Celeriac	Recommended Dietary Allowance
Calcium	40.2% 402mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	81.8% 1.9mg	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	61% 427mg	196% 1369mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	105% 3571mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	79.4% 1190mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	29% 1077g	28.3% 1048g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Celeriac:

• Raw Carrots have more Vitamin A, 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Celeriac.
• While Raw Celeriac contains 1.3 times more Vitamin B5, 1.3 times more Vitamin C and 3 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Celeriac have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Raw Carrots as well as Raw Celeriac have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Celeriac:

• Raw Celeriac contains 1.3 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 3.2 times more Phosphorus, 6.8 times more Selenium, 1.4 times more Sodium and 1.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Celeriac have similar amounts of Manganese, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 3 times more Sugars and 1.6 times more Fiber than Raw Celeriac.
• While Raw Celeriac contains 1.4 times more Omega 6 and 1.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Celeriac have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Raw Celeriac have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.